ANNIE

@ Camp PB

50-40-30-20-10

Double-unders
Sit-ups

9:39 (pr)

and my abs were killing me from 2 days ago.

Squat Clean

10/29

@ CF York

Squat Cleans

x3

95-115-135-155-185-205-215-225

the some Golfing at Springwood w/ Katie, Rey, and Rusty

Olympic lifting

After a couple of days off (night works suck) @ CF York

Snatch & Clean and Jerk work. Liked the change in stance and the wider grip for both lifts. Kept the weight reasonable, worked on second pull speed.

WOD

15 min AMRAP

10 OHS @ 95#

40 Sit-ups

5 rds + 10 ohs +4 sit-ups

tough on the abs

Row & Snatch

10/25

@ Camp PB

3 rft

Row 500m

21 Hang Power Snatch @ 95#

17:16

rough one, those snatches got hard. lungs are recovering nicely.

Burpees, C & J, KB Swings

10/23 @ CF York

5 rft

10 Burpees

15 C & J @ 115#

20 KB Swings @ 40#

24:14

rough one my lungs still haven't quite recovered yet, at least no coughing during the WOD.

Squats and Pull-ups

10/22 @ CF York

For time:

80 squat

5 pull-ups

60 squats

10 pull-ups

40 squats

15 pull-ups

20 squats

20 pull-ups

10 squats

25 pull-ups

13:41

hands and lats were killing me by the end.

Double Unders

10/21 @ CF York

continuous running clock:

10 min max D-U's - 264

then

3rds

15 Pull-ups

15 Ring Dips

15 Sit-ups

22:53

short on breath do to my cough

Later went and did some Olympic work with Mike L. got a Pr in the snatch 185# and a Jerk @ 255#. good stuff.

Squat cleans and Push-ups

9/17 & 9/18 Rest Days

9/19 @ CF York

For time:

50 Push-ups from the floor full range of motion arms go out to sides each rep

then

30 squat cleans @ 135#

9:59

the push-ups reminded me of a seal type exercise, added a fatigue factor like arm circles to the push-ups.

Snatch and C & J

10/16 @ CF York

Snatch

95x3, 115x3, 135x2, 155x2, 165, 175, 180, 185 (x2 fail)

C & J

135x2, 185, 205, 215, 225 (PR!!), 235(press out at the top), 240 (x2 fail)

pr'd the clean @ 240#

Way behind

10/9 @ Camp PB

Deadlifts

135x5, 185x5, 225x5, 245x5, 255x5, 265x3

10/10 & 10/11

Rest Days, Yah, went to the bike swap in Trexlertown at the velodrome.

10/12 @ Camp PB

OHS

5-5-5-3-3-3-1-1-1

95-115-135-155-165-175-185-195-205

10/13 @Camp PB

AMRAP in 20 min

Row 250 meter
21 SDLHP @ 95#
21 Pull-ups

3 rds
this turned out to be much harder than I thought it was going to be.

10/14

5rft

5 Thrusters @ 135#
10 Burpees

8:08

those were some heavy thrusters, pleased with completing each set of 5 with out having to set the weight down.

Slacking in posts not WOD's

10/3 Rest Day

10/4 @ Camp PB

Run 800m

15/15 Pistols

25 Sit-ups

12/12 Pistols

25 Sit-ups

9/9 Pistols

25 Sit-ups

Run 800m

19:26

10/5 @ Camp PB

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

95# Power Cleans

Sit-ups

Back-extensions

13:56

10/6 @ Camp PB

Easy Skill day worked on Hang power snatches up to 135#

10/7 @ Camp PB

1-1-1-1-1-1-1

Thrusters

95x3, 115x3, 135 - 155 -165 - 175 - 185 - 195 - 205 - 225(pr - and it was ugly)

10/8 @ Camp PB

"Karabel"

10 rft

3 snatches @ 135#

15 wallballs @ 15#

20:40

Tough, Tough, Tough.

Viking Helen and a Chipper

10/1

Viking Helen

row 500m

21 DB Swings @ 45#

12 Pull-ups

13:56

not a great time at all but still recovering from a cold.

10/2

Chipper

20 Walking Lunges

20 Pull-ups

50 Box Jumps

20 D-u's

25 Dips

20 KTE

30 Sit-ups

30 DB Swings @ 70#

30 Hang Squat Cleans @ 35# DB's

25 Back Ext

30 Wall Balls @ 15#

45 Jumping Towel Pull-ups

28:42

good sweat, still recovering.