Front squats: Max reps @ 80% 108lbs in 30s @ the top of every 3 minutes
10/11/11/11=43
5 minute rest
Run/Row WOD
Alternating between 200m run and 200m row @ top of every 3 minutes. Goal of getting faster for each.
200m run times: 49/47/46
200m row times: 45.3/43.7/42.7
Tuesday September 28, 2010
Snatch 80% (70lbs) 4x4@120s 23/18/17/16s
Tabata ring dips w/no band 9/6/4/3/4/3/4/3=36
Wednesday September 29, 2010
Push-press Goal of 110lbsx5
10x45lbs, 5x55lbs, 3x75lbs, 1x95lbs, 1x105lbs, 4x110lbs F on 5!, 5x105lbs (Arching a bit in the back especially with 110lbs)
WOD "Ninja D"
10 HPC @ 95lbs
30 box jumps (20") 130ish
10 HPC @ 95lbs
20 box jumps 3;02
10 HPC
10 box jumps 3:48 total
Thursday September 30, 2010 Tired 6hrs of sleep. Tried to rest in afternoon, but unsuccessful.
WOD "Tic Tok"
7 Rnds of 5 burpees, 50 ft walking lunge w/50lb sandbag, 5 C2B pullups: 903
Friday October 1, 2010 Sleep: 6hrs
Rest day-cleaned my house for ~6hrs. literally...involved organizing too!
Saturday October 2, 2010 Sleep: 7.5hrs
Tabata box jumps to 12" 17/18/18/18/17/18/19/18/19
Trying to increase my speed on and off. Goal is to stay on 12" until I can hit 20 reps or more for each.
Sunday October 3, 2010 Sleep: 10hrs
Feeling achey. Like I'm getting sick.
Hang snatch: 5x45lbs, 3x65lbs, 1x75lbs, 5x85lbs, 1x90lbs, 1x95lbs, 1x100lbs PR, 105F, 1x105lbs PR!
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