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4/10
WOD 4:00 AMRAP
10 T2B
10 Ring Dip
rest 2:00
4:00 AMRAP
Row 250
10 WB
rest 2:00
10 KB swimgs @ 72
8 Burpees
rest 2:00
4:00 AMRAP
10 SDHP @ 95
10 PP @ 95
1st WOD 3 rounds & 6 reps 2nd 2 3rd 3 4th 3
Post 2x15 reverse hypers @ 80
2x12 GHD back ext
work on snatch
mixed in 76 Burpees

m/57/180

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4/11/12

Warmup: Back extensions, Abmat sit-ups, PVC box squats X 3 sets X10

Workout: Life Cycle 35:00

Cashout: Hip, ankle and shoulder mobility work

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Some lower back spasms, stiffness from end of last week. Monday just did mobility and walked 3 miles.
Yesterday,just mobility.

Today I went to Tribal.

"Señora"
Squat clean & jerk progression
Run 400m (walked 200m)

3 rft
Squat cleans 1 minute w. 155#
Shuttle sprint 20m 1 minute
Dead lifts 245 1 minute
Bur pees 1 minute
Jerk w 155 for 1 minute
1 minute rest
Count total reps over 3 rounds.
119. Rx.

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last nite

future bench press blue bands 1 rep max. got up to 260 failed at 265

then spent the rest of the class with the other "old" guy with shoulder problems doing stone lifts. i ended up doing the 175 stone about 10 times as i either had a mental block or just could not figure out the 200 lb one last nite.

either way it was just a good work out with another guy at about the same age and ability.

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4/11
Bench press 6@135
1@ 225 245 265 F@275
DB shoulder press 5x3@ 40 ea
close grip bench 3x5 @ 135 145 155 2 sets @ 165

WOD
50 front squat @ 75
30 KB clean and press @ 35 ea
10 bar facing burpees
50 rackes lunge @ 75
30 24" BJ
10 bar facing burpees

post 40 burpees

m/57/180

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db swings 15x55, 14x60, 13x65, 12x70, 10x75, 8x80, 6x85, 4x90, 4x95
30 sec. rest between each round

wod - 15,13,11,9,7 assisted pull ups, push ups

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For time*
Run 800 M.
Do 10 rounds of the couplet:
10 jumping pull-ups
10 bench dips
Run 800 M.

*Finished the first run, did the jumping pull-ups glanced up to see 00:00 on the clock. :yikes: I decided to just press on and forget about the time. LOL 55 next month, is is starting? (or maybe just getting worse). LOL.

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4/12 WOD

15-10-5
Push Press (115#)
Box Jumps (30")

4:35.
Not pleased with my performance. Based on being able to string at least the first set of 115# push jerks (yes I jerked, not pressed) in Open WOD 12.2, I thought I could do all sets straight through here. Wrong! I did 10-3-2, then 5-5 (and I missed the clean before the second 5 and had to re-clean it), then 5 straight. Very bummed about that. Box jumps were high! I did them one at a time. Still think I'm a little sleep deprived from last weekend plus visit from granddaughter Jane since Monday.

Claw

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4/12
DU's
Burpees 10 10 10 20 20 20 20 20 T 130
3x12 GHD back ext w/ 25# med ball
3x10 reverse hypers @ 80#
3x10 T2B

m/57/180

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Great Work Guys!!

Pat- Hope you're feeling better

Bill- Don't think it gets any better!! :D

[B]WU:[/B]

500m row

2 rounds
10 Pop-ups
10 Air squats
10 Pull Ups

[B]WOD:[/B]
DT
12 95# Dead Lifts
9 95# Hang Power Cleans
6 95# Push Jerks

12:58

[I]Tough! Hang Power Cleans were the limiting factor! Last two rounds I had to break the set up into 3 subsets. Forced myself to do all rounds of Push Jerks because I didn't want to pick the bar up more than once!

Hero WODs have a special kind of suck!! R.I.P.[/I]