Sunday, April 13, 2014

Last WOD before okc

3 RFT

20 two pood KBs
30 toes to rings
Run 400 m

18:26

-El Diablo


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Friday, April 11, 2014

Justin

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups


Used 135 cause of no rack. Subbed HSPU for bench
Kipped ring pull ups.

23:27

RIP


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Wednesday, April 09, 2014

30 du
30 TTB
30 Pushups
400m run
20 du
20 TTB
20 Pushups
Run 400m
10 du
10 TTB
10 Pushups
400m run

14:10


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Tuesday, April 08, 2014

Chelsea with a 20lb vest

30 min

Amrap

5 pull ups
10 push ups
15 squats

14 rds plus one pull up

My back wouldn't let me squat for the first 5-6 rds but finally loosened up. It's been spasming a lot lately and I really haven't worked out either so it appears I need to exercise it more or lapse back into Coast Guard days where I had to see a Physical therapist all the time.


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Thursday, April 03, 2014

DL for rehab

135 pyramid up and down to 10

21-18-15-12-9-6-3

95 lb thruster
Burpees

24:53

Way off from any competitor but I maintained strict form and no repped anything questionable.


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Monday, March 31, 2014

5! Increases by 5 lbs

DL 225-230-235-240-245
Press 135-140-145-150-155

DL needs to go to 10 lb progression starting at 225. Press is no excuse. Tried for 165 to no avail. Probably cause I was tired but I'm weaker.

WOD
20 min AMRAP
200m Run
7 Power Cleans (135/95)
7 CTB Pull-Ups

7 rds even. Pull ups on rings and shoulders had to touch the rings each rep.


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Thursday, March 27, 2014

5!

225-230-235-240-245 then

1-1-1

275-295-300

3min burpees
1 min rest
3 min DUs
1 min rest
3 min KBs at 72lb

50 burpees
75 DUs
38 KBs



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