Month: April 2014

tuesday

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9, 7, 5 for time
Squat snatch 95#
MU

i actually did mu’s and then snatches, amanda style. my first round with the wod was misery. did a few mu’s and spent most of my time staring at the rings. still unable to perform the workout as a full out sprint the way i’d like but have def made a little progress

10:05

amanda1

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catching up

Posted on Updated on

18th
A. back squat build to a max

290

B. back squat 85% of A amrap set unbroken @30X1 must maintain tempo

@247 for 6 reps, held tempo for 5

i tried anyway. extremely hard

+
30 HSPU for time kipping ok

2:57 kipped all 10/5/5/5/5
+
Row 500m TT

1:51.0 tanked after about 300m

19th
3 rounds for time
25 KBS 1.5pd
25 burpees

10:59 that hurt

21st
“Grace”

1:58

tuesday

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clean and jerk build to a max

190
+
6min amrap 90% effort
Row 200m
12 HR pushups

4 rds

rest 4mins
6min amrap 90% efffort
5 clean and jerk 95#
5 burpees
10 T2B

3+5

rest 4mins
6min amrap 90% effort
5 S2O 75#
10 FR walk lunges 75#
5 S2O 75#

5+15

monday’s work

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A. close grip bench press build to a max

165

B. close grip bench press @30×0 85% of A amrap set

140 for 7 reps

+
“Annie”

7:58

saturday

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A. strict press build to a max

120

B. snatch build to a max

155 (5lb pr)

C. 77% of B complete 20 squat snatches for time

5:58 @125

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40 CTB for time

4:03

friday

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A. Back squat build to a max

285 – lifelong pr 🙂

B. Wtd chin up pronated build to a max add body weight with this

BW 162 (mon) + 50 = 212

+
Row 500m rest 90sec x 5
goal 1 is closest times for each row
goal 2 is best possible times with least attrition

1:59.7
2:00.9
1:58.3
1:56.9
1:55.1

wednesday

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moderate pace
5, 4, 3, 2, 1 for time
Rope climb 12′
PS 77% of 1rm

14:51 rope climbs… ehhh

+
10min 90% effort Row for meters
Not all out

2144m