255 posts and counting...

Skill Work:
- Snatch Pull - 54,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets

Strength:

Box Squat - Set a new 1 Rep Max
5 x 1 x 92,5 kg

WOD: Grace

30 x Clean + Jerk 56,5 kg
Time: 08:24 (-01:05)

Skill Work:
- Snatch Pull - 54,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets

Strength:

Box Squat - Set a new 3 Rep Max
1 x 3 x 82,5 kg (+4kg)

WOD:
"Heavy Fran"
15-12-9
- Thrusters, 56,5 kg
- Pullups, 10 kg

Time: 15:32

Skill Work:

- Snatch Pull - 54,5 kg x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets

Front Squat:

Set a new 1 Rep Max
1 x 98,5 kg

WOD:

"1/2 Angie"

- 50 Pullups

- 50 Pushups

- 50 Situps

- 50 Squats(Compare to 1 June 2010)

Time: 11:51
Improved by 01:08

Skill Work:

- Snatch Pull - 54,5 kg x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets

Strength:

Sumo Deadlift - Set a new 5 Rep Max
1 x 5 x 108,5 kg

WOD:

Five rounds for time of:

- 21 Thrusters, 32,5 kg

- 42 Rope Jumps
Time: 13:56

Skill Work:
- Snatch Pull - 55,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 53,5 kg x 3 Sets

Strength:
Bench Press - Set a new 1 Rep Max
1 x 62,5 kg

WOD:
AMRAP in 10 minutes:
- 5 Weighted Pull-ups, 16 kg
- 10 Clapping Push-ups
- 16 Lunges w/ 20 kg plate overhead (8 on each side)

Completed 3 rounds + 1 Pull-Up.


Also, birthday.

Skill Work:
- Snatch Pull - 45,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 44,5 kg x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max
1 x 3 x 112,5 kg

WOD:
Sprints
10 x 20 Rope Jumps
1 minute rest between each set
(09; 09; 13; 10; 09; 09; 09; 09; 11; 10 seconds)

Added Double-Under practice. I suck at DUs.

rxed were 100 meter sprints. The 20 r-jumps were definitely easier than the sprints would have been, but I'm OK with that.