033013

am wod

5 rounds for time
50 double unders
20 pull ups

27:40

slow

then-

amrap 7 mins
9 unbroken dips
21 unbroken double unders

4r

then-
Annie
50-40-30-20-10 for time of
double unders
sit ups (anchored)

11:24
slowed

then-
amrap 3 min double unders
67

pm wod
Cindy
20 min amrap of
5 pull ups
10 push ups
15 squat

13r
-slow n easy, 70% effort

032813

am wod
50 double unders
50 pull ups
50 bar dips
50 double unders

14:33

pm wod
smith machine squat
12-10-8-6-4-2

90-95-100-110-115-120

bad squat form

then-
3 rounds for time of
5 deadlift
5 handstand push ups
10 burpees

15:00

then
emotm 5 mins of
2x clean and jerk 65kg

done

032613

am wod
50 pull ups

50 push ups

pm wod
bench press
5-5-5-5-5

80-100-110-115-120-125
assisted

then
smith machine squat
5-5-5-5-5

105-110-115-120-125
bad rep for heavy squats

5 min amrap of
5 dumbbell snatch 50lbs each hand
3 snatch 60kg

2r+5+5+1

done

032513

am wod
100 push ups

pm wod
amrap 10 mins of
10 pull ups
10 push ups
20 double unders

4r+5

10 mins cap amrap of
dumbbell snatch 20kg
(each min do 3 burpees)

83reps

done

032313

am wod
dumbbell Grace
30 reps for time of
dumbbell clean and jerk each hand

6:50

half dumbbell grace
15 reps for time of
db clean n jerk each hand

3:18

then-
muscle up progression

pm wod.
5 rounds of
20 pull ups
20 push ups

done

032113

am wod

50 pull ups

pm wod
smith machine squat
3-3-3-3-3-3-3
95-100-105-110-115-120-125

then-
15 mins amrap
3 clean jerk
25 double unders
6 clean jerk
25 double unders
9 clean and jerk
25 double unders

4r+25+2
3+6+9+12+3=33 c&

longest 15min ever

then-
bench press
100kg
3 rounds of 5

push ups
3rounds of 10

then-
5 rounds of
10 pull ups
10 bar dips

done

032013

am wod

100 push ups

pm
wod

3 rounds of
sprints
5 burpees
sprints
5 butpees
sprint
5 burpees
10 pull ups

031913

yo!

pm
wod
smith machine squat
5-5-5-5-5

100-105-110-115-120
bad rep at 120

then-
12 minutes
odd minute 7 deadlift 100kg
even minute 3 clean and jerk 70kg

031813

yo

pm wod
amrap 15 mins of
5 db snatch each hand
5 db presses each hand
5 burpees

5r +5+5

then-
4 rounds of
unbroken 25 squats
unbroken 25 push ups

then-

8 mins amrap of
3 db thrusters each hand
3 band pulls
6 db thrusters
6 band pulls
9 thrusters
9 band pulls

done.

031613

yo

am wod
smith machine squat
90% of rep max

110kg x 5 rounds x 5

then-

presses
5-5-5-5-5

40-50-50-55-60

031413

yo.

pm wod
DT
5 RFT
12 deadlift 70kg
9 power clean 70kg
6 jerks 70kg

26:07

031313

yo!

pm wod
partner wod
7rounds of
farmers walk light
10 burpees high jump

done

031213

yo.

am wod
pull ups progression
10-8-8-10-amrap

pm wod
smith machine squat
3-3-3-3-3

100-105-110-115-120

then-
amrap 8 mins
6 deadlift 100kg
12 toes to bar

3r+6+3

then-
amrap 7min
3 hang power clean 50kg
6 push up
9 squat

7r+3+6

031113

pm wod

5 rounds of
suicide run bball court
dragon walk 6
10 burpees high jump
dragon walk 6

031713

pm wod
10mins cap of
run 800
150 double unders
max rep box jump

6 reps of box jumps
(double unders need work)

then-
amrap 7 mins
9 unbroken ring dips
21 unbroken double unders

dnf
cannot unbroken du's

then-
amrap 8 mins
8 db push press each hand
50 double unders
8 burpees

1r+8+8+50+1

wod2
7min amrap of
7 pull ups
7 dips

5rounds

030913

yo

am wod
5-10-15-20-25-30-35-40-45-50
push up
squat

done

030713

yo

am wod
3 rounds of
10 dumbell snatch 20kg each hand
10 goblet squat


pm wod
smith machine squat
5-5-5-5-5

80-90-100-110-120

then
bench press

5-5-5-5

90-100-110-120

then
5 rounds of
max bench press 80kg
push up x3 of max bench
pull ups x2 of max bench

030513

yo

am wod
5 rounds of
10 burpees
10 pull ups

pm wod
smith machine squat

7-7-7-7-7-7

90-90-95-95-100-100

then-
5 rounds of
3 cleans 80kg
10 pull ups

done

030413

yo

pm wod
5 rounds of
20 pull ups
20 push ups
10 toes to bar

030213

yo!

am wod
smith machine squat
5-5-5-5-5

90-100-105-110-115

my squats are not deep enough.

then-
deadlift
5-5-5-5-5

115-120-125-130-135

then-
smith machine bench press
5-5-5-5-5

80-90-100(3)-90-80

done

pm wod
7 min amrAp
6 burpees
9 lunges
15 push ups

5r
then-

3.4km run
21:25

done

030113

yo

body been sore

pm wod,
body gauntlet
3 minute each and 1min rest

burpees 36
squat. 80
pull ups 30
push up 75

done