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WOD 12-27-12

Fitness
AMRAP 14
3 – Cleans (205/135)
5 – Pull Ups
10 – Push Ups
15 – Squats.
  Result: 9+ 10 push ups.

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WOD 12-23-12

3 Pos. Snatch/ Michael

Strength
EMOTM 10
3 position snatch- Power, Hang, High Hang (75)

Fitness
Michael
3 RFT
800m run
50 back extension
50 situps.
Result: 19:23. w/ weighted vest

WOD 12-15-12

Jerk Then Bench/ MU WOD

Strength
Split jerk – practice/ 1RM
165 lbs. Work in lowering my body.

Fitness
EMOTM 20
1- 3 bench press 135 lbs, MU
2- rest
10 minutes of work, total MU reps
Then
500-400-300-200-100m row
Rest between rounds is determined by partners time.
    Result: 41 – modified.

Mobility
Shoulder

WOD 12-10-12

Strength
Front squat 6×3 (same weight)
Results: 175 lbs. ~85% RM

Dips (ring)
3 x max reps
Results: 23-15-11

Fitness
Noon
RFT 8
1min plank
15 hand release PU
20 abmat sit ups
25 jump squats
Results: 16:52
PM
5 rounds
10 kettlebell swings (53#)
Max DU
-rd equals 1 minute
30 second rest between
Results: 283 reps.