7:30a:  
5k Row : Time was just over 21 minutes. Great warmup!
Back Squats: (Frequency Squatting) Worked up just to 175# for few reps. Jumped off front squats today because lower back and DIANE later in the day.

3:45p:  "Diane"
5:06
Great time, after the last few days of training. HSPU felt great. DL felt heavy. Legs still getting back to life.

1p:
Main Site WOD
10 Muscle Ups
100 Push Press 75#
1000m Row
Time: 9:49


5p:
4 Rds
12 Chins ups
15 KB Swing  53#
20 Air Squats
Time: 6:10

645p:
Weighted Pullups
sets of 2
got 70# for 3 sets of 2.
Then 88# for set of 1

Monday, Dec 26th

AM:
40-45min Jog
*Trails in Auburn

PM;
Front Squat
Work up to Heavy Single.
205#
*Missed first try, got 2nd attempt.

*Leg still broke, follow up Jan 9th. WOW, are legs weak!

12 Days of Christmas

My Xmas wod. Warmup = 2k Row. Wod: 12 Days of Xmas. 1. Back Squat. 2. TGU. 3. wall Walks. 4. HSPU. 5. muscle Ups (unbroken) 6. Pbar Pushups. 7. BUrpees. 8.OH Walking Lunge (45#). 9. KB swing. 10. Toes2Bar 11. double Unders. 12. Star Jumps. ***Goodbye Shoulders

Team 10k Row
(Jordan and I)
Time : 38:33.2

Rest 15 -20 Minutes

25-12-11
Front Squats 115#
Ring Pushups
T2Rings

This Past week I did. . .

"Jackie" again
Time: (GET IT)

Power Clean HSPU workout

Normal WODS with class

"On the Rox"

Chipper WOD

20 T2B
30 KB Swings 70#
40 Pushups
50 Slam Balls 20#
60 Air Squats

9:43

Monday, Dec 19th

For Time
12,10,8,6,4,2 HPC (115)
2,4,6,8,10,12 HSPU
7:42

Sunday, Dec 18th

"Jackie"
10:08
- 1k was 3:50

* Died on Thrusters

Fridayy, Dec 16th

"Helen"
Sub'd 400m run with 400m Row

Was rough

Thursday, Dec 15th

WOD
40 Hang Power Cleans (95#)
10 Ring Dips
30
20
20
30
750m Row

Time: 12:51

Tuesday, Dec 13th

"Karen"

8:56

10 min rest

365 Burpees
Time:37:57

Update:
I did Angie week or so ago at 15:32.
Since then, I've Rowed, Pullups, Muscle Ups etc

I got Max Handstand Pushups at 24


Today:
"Angie"
14:28 PR