For time:
Each round begins with a 550 M Run (1 lap around complex)
30-20-10 reps of:
KB Swings (70/53)
Plyo Push Ups
Pull Ups
Strength: Split Jerk (heavy single from rack)
Being A Blue Angel-Video
Banded Pull Apart Super Series For Shoulder Health-Video
How I Lost My Love Handles In 2012-And Ate More Than I Ever Have-Huffington Post
“Both tears and sweat are salty, but they render a different result. Tears will get you sympathy; sweat will get you change.”~Jesse Jackson
23:40 (35lb K+)
SJ 335 (new PR)
24:40
21:19 rx’d
SJ 155/165/175/185 x 3 fails
13:19
255 SJ
14:39
245 SJ
20:30 RX
110 split jerk
SJ @ 160lbs
WOD 19:50
16:42
SJ 245
25:52
SJ 160
22:07
SJ: 165lb
WOD: 24:37 (35lb KB & Green Band PU)
18:53 after having to go find gloves for my hands during 30 pull ups…
23:28 (35 kb, very sore lower back)
SJ-155 PR
18:32 rx’d
SJ 125
21:29 (35lb KB, de-load PU, red band PU)
SL 100
16:35 (53KB)
SJ: 195/missed 205
Jerk 120
10 rds- 5 pull ups, 10 deload, 20 sec ghd hold 14:30
WOD at track: 3 rounds of- 600 m run/ 30-20-10 air squats, push ups and double unders (3× singles)
15:19
16:46 rx’d
20:50 rx’d
SJ 185
WOD: 16:08
split jerk – 160 PR
Split jerk 80 lbs
WOD 25:50 (ab mat sit-ups), blue,red banded pull-ups -10
20:41 (53KB BandedPU)
SJ 165
15:14
22:12 (26lb kb/green band)
18:51 Rx’d
245 SJ
24:42 (70KB,gbPU)
SJ 205
WOD 15:11
SJ 205
WOD 20:50
185 SJ
WOD: 20:37
1/30/13
3000m row w/ partner
WOD w/o the run: 13:12 w / 35# KB and green band assisted pull-ups
13:11 (sub 500 m row for run)