Wed, Nov 18th

WU - Good Mornings
Pullups
Thrusters - w/ Bar


WOD: "Fran" Modified
95lb Thrusters
Pullups
Reps = 12, 9 , 6 For Time
Time = 5:43

WOD2: 3 Rounds
95lb Power Clean x 8 Reps
Dips x 10
For Time

Cashout: Ring Work
Pushups, w/ feet up on swiss ball
Dips
+ L Sits on

OVER PAST WEEK OR SO

Clean & Jerk
135x3 145x1 155x1 155x1 155x1 155x1

DB Snatch
55x 3ES
70x3 ES
70x3 ES

5 Rounds:
Pullups x 10
45lb BAR, OVERHEAD PRESS x 10 R

Deadlift
135x10 155x10 165x8 175x8 185x8
Supersetted with Max Reps Pullups

"Cindy"
16 Rounds

Buy In: 3 Rounds of Cindy

WOD: 5 Rounds - 1 min Rest between Rounds
DB Bench Press (Semi Sup Grip) - 65lb x 7-8 Reps
Bent Over Barbell Rows - 135lb x 7-8 Reps
Walk Lunges, Bar on Shoulders - 50lb Bar x 24 Steps

WOD2: 5 Rounds
5-7 Dips
10 Roll Out - (Abs - using swiss ball, rolling arms out)

CashOut: 15 Minutes Stair Climber


NIGHT WORKOUT: Jiu Jitsu 7:30-10p

11/09 - 11/10

Monday : Day - Gym - Pullups, Dips, Abs
Night: MMA

Tuesday: Bikram Yoga

Friday, November 7th - FINALLY BACK***

WU: 10 Min Basketball
Good Mornings - 45lb x 3S x 10R

WOD: Back Squat 5x5 (Just getting back into this. Getting back ready)
95x10 135x10 = WU
185x5Rx5S

WOD2: 20 MIN AMRAP
65lb Power Snatch
10 Pushups
Total Rounds = 7

Bungees
3Rounds, 2 Minutes Each. Starting shooting, 2nd and 3rd round were Sprints.

Abs
Legs Raises - Hanging

Notes: Finally back following Main PAGE WOD - while adding some metcon to certain workouts or other short, high intensity workouts to others. Ouch! Never taken time off again, =)

Over past week or so....

Squats
Deadlifts
Overhead Press
Pullups
Bench
Pushups
Back to Training
Cindy
Rows


Going to get back into WOD and a structured program. Diet is getting back on track, slowly!