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WOD 6/11 - 6/17
6/13/2012 10:35:29 PM
Work schedule has sucked, 2 on 1 off 2 on 1 off 2 on... 
Plyo's
5 rounds
Squat jumps x5
Lunge jumps x5
Plyo's
5 rounds
Squat jumps x5
Lunge jumps x5
6/14/2012 9:42:39 PM
Mon : Bike - 18 miles
Wed : Bike - 20 miles - hill repeats
6/15/2012 1:26:41 PM
With a 45lb plate
5 rounds
Dips x15
Pullups x10
5 rounds
Dips x15
Pullups x10
6/15/2012 2:30:48 PM
Yesterday:
15 min. AMRAP-
5 x Pullups
10 x Hanging leg raises
5 x Wallballs
3 rep max Clean & Jerk
Chipper, not for time-
20 x Clean & Jerk @80% 3RM (95)
50 x SDHP (45lb)
400m Buddy Carry
4 x 400m; 4 x 45 sec plank holds
15 min. AMRAP-
5 x Pullups
10 x Hanging leg raises
5 x Wallballs
3 rep max Clean & Jerk
Chipper, not for time-
20 x Clean & Jerk @80% 3RM (95)
50 x SDHP (45lb)
400m Buddy Carry
4 x 400m; 4 x 45 sec plank holds
6/15/2012 5:12:54 PM
Slacked with posting my WOD's this week. Went Mon-Wed, took Thurs off.
6/15/12
Type: Strength
Notes: Week 2 Max effort on last set
Deadlift Reps: 3 Sets: 3
Julia
Type: For Time
Comp/Extra 10 max effort prowler sprints (60ft) Add weight each round
Power Clean Amount M: 155 Amount F: 115 Reps: 10-1
Pullups Reps: 1-10
17:24RX Took my time on the Cleans since I pinhed a never in my pelvis/lower back 2 weeks ago.
6/15/12
Type: Strength
Notes: Week 2 Max effort on last set
Deadlift Reps: 3 Sets: 3
Julia
Type: For Time
Comp/Extra 10 max effort prowler sprints (60ft) Add weight each round
Power Clean Amount M: 155 Amount F: 115 Reps: 10-1
Pullups Reps: 1-10
17:24RX Took my time on the Cleans since I pinhed a never in my pelvis/lower back 2 weeks ago.
6/16/2012 6:08:31 AM
Friday : installed two antennas and coax on 130 foot tower. More cardio than most of my workouts.
6/17/2012 2:50:23 PM
Bike: 35 miles
6/17/2012 6:25:07 PM
6/18 - Shot a match. Not bad but I got kinda screwed. I made one mistake when I shot an extra round and it was a procedural so that was 10 seconds. My fault. But then on our last stage it had a limited round count and we had 4 pistol rounds and 4 knock downs. First run I knock down 3 of then so I'd have a 10 second penalty. RO erased my time... On my reshoot of course I fuck myself and leave 3 steel standing. I hit one that didn't fall to top it off...
So instead of 1 service and 4th overall I wound up 2nd service and 12th overall out of 45 shooters.
RO is a solid dude and all but I shoot to win and as long as I don't get in my own way usually do
So instead of 1 service and 4th overall I wound up 2nd service and 12th overall out of 45 shooters.
RO is a solid dude and all but I shoot to win and as long as I don't get in my own way usually do
6/18/2012 1:22:50 AM
