2012-06-14 WOD

Test
800m run for time (3:05)

Main
Benchpress
3x2 @ 90-95% - I did 180#
Deadlift
3x2 @ 90-95% - I did 255#

Test (re-do from monday)
AMRAP Thrusters 95/65 in 1 min (I did 95)
My total rep count: 20

2012-06-13 WOD

WARM
3 rounds of
{
9 med ball floor to overhead
7 toe touches
5 pushups
}

MAIN
with partner:
- 2500m row for time (We did 9:51)
- 2000m run for time (We did 6:53)

Then practice anything weak. I did:
- 10 HSPU (couple sets of 2, rest 1 at a time)
- 15 pullups (couple sets of 2, rest 1 at a time)

2012-06-11 WOD

WRM
assisted pullup ladder (5-4-3-2-1)
I did ~ half unassisted

MAIN
Front Squat 3x2 @90-95%, rest 2-3 min b/t sets (I did #165)

OH Press 3x2 @90-95%, rest 2-3 min b/t sets (I did #125)

Burner
Max rep thrusters in 1 min 65/95
I did 18 @ 95 but doesn't count because (a) I started late on the minute and (b) I realized partway in that I was just doing push presses, not thrusters. Will go back and re-do this week.

2012-06-08 WOD

WARM
10 wallball

MAIN

First:
Hang Power Snatch:
3x 2+2+2+2+2, 10 sec between each 2, 2 min between sets
I worked at 85#

5 min rest, then

3 rounds for time
{
20 wall ball 20/14 (I did 20#)
15 HRPU
10 KBS (70/53) (I did 70#)
} time: 9:50

rest 5 min, then

Row 1500m at 85-90%
my time: 6:28

then, weekly challenge: max rep DUs. I did 25 before trippingup.
          
weight: 177.7

2012-06-07 WOD

After 2 days slacking on my biz trip I managed to drag myself to the gym this morning. Did a mix of stuff from the previous days' WODs at BCF

7 min AMRAP
{
5 T2B
3 HSPU
} Completed 7 rounds even

Bench 3x3 @ 85% - Was supposed to be 205# but had to use a machine, so just did what felt heavy

3 rounds
{
10 pullups
10 DB push press (I did 2x30# weights as that's all they had)
}

2012-06-04 WOD

WARM

Snatch practice

MAIN

15 min work up to a heavy snatch from the high hang
(I got up to 105#, but failed at 115#. That wasn't with a full squat though or I'd do far less)

Then

500m row (1:52)
20 pullups
20 KBS (53/35)
Rest 2 min

400m row (1:33)
20 pullups
20 KBS (53/35)
Rest 2 min

300m row (1:07)
20 pullups
20 KBS (53/35)
Total time: 23:40 Rx (19:40 + 4 min rest)

2012-06-01 WOD

WARM:
Clean practice

MAIN
Work to a heavy clean
I got to 145#, which is a PR for me. Woot!

then

10 rounds
{
3 cleans at 75% of ORM (I did 115#)
5 burpees
30 second rest
} total time: 5:05 (9:35 - 4:30 of rest times)

rest 5 min, then
1000m row for time
my time: 3:53