4.1.13

C2Bs...did about 60 total, first set of 15 unbroken.  

Death by Thrusters @95#, 11+8 (lost midline first) 

3.31.13

Rest Day

3.30.13

Open WOD 13.4 again:  87 rx (4 more T2B)

5/3/1 C3W2 Bench:
230-265-295 (x5)

Dumbbell pull overs 3x8 @85#  (triceps tight for 2 days)

3.29.13

5/3/1 C3W3: Deadlifts 5-3-1
405-445-480 (felt good, went up pretty fast)


3 rounds for time:
12 thrusters (95lb/65lb)
12 burpees
Run 400m

11:26 (thrusters felt really good, burpees got slow in third round splits went pretty much 3, 4, 4)

3.28.13

2012 CrossFit Games Open – WOD 13.4

AMRAP in 7 minutes:
3 clean and jerk (135lb/95lb)
3 toes-to-bar
6 clean and jerk (135lb/95lb)
6 toes-to-bar
9 clean and jerk (135lb/95lb)
9 toes-to-bar
12 clean and jerk (135lb/95lb)
12 toes-to-bar
15 clean and jerk (135lb/95lb)
15 toes-to-bar
18 clean and jerk (135lb/95lb)
18 toes-to-bar…

83 Rx

3.27.13

Rest Day

3.26.13

6 sets of:
-Run 200m
-15 kettlebell swings (70lb/53lb)
-1 rope climb (15ft ascent)… *optional
-each sets starts every 3 minutes
-alternate run each set, 1st set starts at front door


Core Development:
Plank Hold, 5 sets of 40 seconds
-rest 20 seconds between sets