9/10/12
A. Back squat 1RM- 185# (could have gone higher with a spot)
B. 90 % of A- 1 X amrap @ 30X0 - 5 reps
C. AMRAP pullups X 3- 1.) 17 reps 2.) 12 reps 3.) 15 reps
9/11/12
A. Deadlift 1RM- 260#
B. Hang power clean- 1RM- 130#
9/13/12
3 rounds
20 cals on AD
20 power cleans @ 65#
6:15
800m row TT
3:08
21/15/9
squat clean @ 65#
burpee box jumps 24'
14:02 ( AWFUL )
9/14/12
A. Squat clean 1RM- 130#
B. 8 min AMRAP @ 90% of A- 21 reps
C. Single arm bent over row 3X10-12arm - 40#
9/15/12
12/9/6/3 Thrusters 85#
60 double unders
100ft farmer carry 55#
8:30
9/17/12
A. Hang squat clean 5,5,3,3
1.) 105# 2.) 115# 3.)120# 4.)125#
B. Front rack super slider reverse lunge- 45#
C. Weighted pull up ladder 1-3 @ 10lbs in 5 min - 3 times
75 Power snatches @ 55#- 5:12
Diet
Before wod
2 egg whites 1/2 apple
Post wod
2 hard boiled eggs in salad with balsamic vinegar, lettuce, pepper, onion
1 cup melon
Mid day
1/2 apple with 2tbsp almond butter
Dinner
5oz flank steak
small sweet potato
3/4 cup mixed veggies.
