Sunday, 041314

am:
Team went to mountain and hill.
lots of DB Burpees, thrusters and farmers carries.
hill Sprints, with DB Thrusters and Snatch's. . .different weights and rep ranges.

I did some hill sprints, longer rests and some hill buddy carries....db thrusters, db snatch's.
Winded quick, still very congested and lots of coughing.
Took easy this am, first day back...didnt want to stress body to much and not get over this flu.

pm.
A. Strict Press 5.4.3.2.1
70x5  72x4  74x3  76x2  78x1 80x1 82x(f)
B. Front Squat
* worked SPEED, especially out of whole. Trying to get more explosive out of the hole.
80x5 90x5 100x5 105x5  120x1 130x1 135x1 140x1 *no misses stopped there.

Tuesday 11062012

AM Session: 9a @ CFNH

Hang Squat Cleans
155x3 185x3 205x3 215x3

Box squat to 4 (45's) (below parallel)
185x3. 205x3. 225x3 245x3 275x2. 295x2. 305x2. 315x2

Chipper
20 pull-ups
30 thrusters (95)
40 GHD sit-ups
50 air squats
Time: 5:37
^ Lynn beat me haha. Son of a bitch!


Session 2: 4:30p

Hang squat clean
155x3 185x3. 205x3 225x3 235x3
240x1(f). 245x1(f)
*got one on each. Failed on 2nd

HBBS
185x8. 225x8. 255x8 275x8


Session 3 : 8pm
Team WOD
Team of 3

AMRAP 2 (each station)
Power clean (185)
Box jumps (24)
Goblet Squats (70)
*rest one minute between stations.

Rest 4 min

AMRAP 5
Burpees
^ 1 person working.
^^1 in handstand hold with other holding feet. Can only do Burpees while someone is up in handstand.

Rest 3

AMRAP 5
Max calories Rowed
^swap out between 3

Team was Dylan, Pete and myself. Fun times. I am absolutely pooped after today. Can't wait to get home an eat 3 meals.

#AttitudeNation