1/7

@ CF York

AMRAP 20min

5 HSPU's

10 45# Plate old school Front Raises

20 D-U's

6 rds + plate raises

30 sec shy of being 7rds, was kicking the d-u's after the first round and it took me a little bit to get in the rhythm for the front raises, the hspu's went well 3&2's all the way until the last round, head all the way to the floor.

1/5

@ CF York

for time:

20 thrusters @ 95#

40 box jumps

60 sit-ups

20 thrusters

60 sit-ups

40 box jumps

20 thrusters

17:23

not a bad time, sometimes when your fatigued from lack of sleep, workouts go smoothly because you just get into a rhythm (pace) and just get it done and the time turns out better than if you had gone at it hard right away then faded out.

Deadlifts

@ Camp PB

Deadlifts

135x5, 185x5, 225x5, 245x3, 265x3, 285x3, 295x3, 305x3, 315x3

not to bad grip started to fail at 295 so I used straps for the last 2 sets so I could get the heavier weight.

1/4

after a few rest days and easy days i'm back at it. got this WOD from CF KOP and I liked it.

@ Camp PB

AMRAP 15min

3 Hang pwr snatches @ 95#
then
2rds
3 pull-ups
6 push-ups
9 box jumps

7 rds

12/30

@ CF York

AMRAP 20 min

10 ring pull-ups

15 burpees

20 box jumps

25 V-ups

3 rds + 14 burpees

finished out the 4th rd, I suck at all ab exercises. then worked on m-u's. good workout.

12/29

@ CF York

4 rft

10 Snatches @ 135#

10 ring dips

10 Hang Squat cleans @ 135#

10 ring dips

32:23

struggled with this one, very tired from night works, almost got visited from pukie, that doesn't happen too often.

5K Row

12/28

@ Camp PB

5K row for time:

20:48 14 sec slower than my best time (first night work could be the cause, very tired).