2016-07-05 WOD

WARM
std warmup
200m run

MAIN

A. Work to a heavy 3 rep back squat
warm: 10x45, 8x95, 5x135
main: 3x185, 3x205, 3x225, 3x245

B. For time:
{
30 Back Squat at 185 (I did 165)
20 Back Squat at 205 (I did 175)

10 Back Squat at 225 (I did 185)

}

C. "Coe" (scaled, w 13 min cap). 10 rounds for time

{

10 Thruster 95# (I did 75#)

10 Ring Pushups (I did first 3 rounds on rings, then remaining regular pushups

}

Hit cap at 8 rounds even

2013-09-07 WOD

WARM
std warmup
2 rounds
{
1 min glute stretch
400m run
}
thuster drill

MAIN
"Coe" - 10 rounds for time of
{
10 thrusters 95#
10 ring pushups
}
Time: 24:10

Last time I did it in 21 minutes, but at 65# and HR pushup, so I'll call it an improvement!

2012-01-04 WOD

Benchmark Wednesday - "Coe"
10 rounds for time
{
10 thrusters 65/95 (I did 65#)
10 ring pushups (first 3 rounds I did RPUs, then switched to HRPU)
}
21 minutes