12/4/11

5 Min. Double Unders
Burgener WU x 3

Oly:              

Clean & Jerk – 74% x 1 x 3 = 93

Front Squat – 87% x 3 x 5 = 123
Snatch Deadlift – 117% x 2 x 3 = 105
Snatch Push Press – 79% x 5 x 5 = 85
Handstand Pushup – 3 x max = 0!

MetCon:

Helen RX

10:35

12/2/11

Row 500M
Burgener WU x 2

Muscle Snatch - 79% x 3 x 3 = 63
Power Snatch - 79% x 2 x 4 = 73
Power clean + push jerk - 79% x 2 x 4 = 93
Pullups - 3 x max = 8/8/7

12/1/11

Ughh! My right shoulder is hurting from the WOD on Tues...  This was not fun today!

Row 500M
Burgener WU x 2

Snatch - Heavy Single = 83 (shoulder couldn't take any more)
Clean & Jerk - Heavy Single = 113
Back squat - Heavy single = 163
Box jumps - 3 x 5 = 24"

11/29/11

Active Stretch WU
CFWU x 1
Practice exercise for WOD

WOD: 11/29/11 Daily
Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
22# Sots press, 10 reps

13:46

11/28/11

Row 500
Burgener WU x 2

Clean & Jerk - 69% x 3 x 3 = 83
Snatch Pull - 104% x 3 x 3 = 95
Overhead Squat - 79% x 3 x 3 = 95
Front Squat - 89% x 2 x 3 = 128
Pull-ups - 3 x max = 6/6/6

WOD: 11/28/11 CF Daily
21-15-9
DL @ 155
Handstand Walks w/ Assist

5:34