FG WOD Tracker

[Frank Gianci]

12/27/2012 WOD

1 Round For Time

2 Thrusters
5 Wall Crawls
4 Thursters
4 Wall Crawls
6 Thrustes
3 Wall Crawls
8 Thrusters
2 Wall Crawls
10 Thrusters
1 Wall Crawls

Weight For Thrusters 85lbs
Time Completed 14min 45 secs

[Frank Gianci]

Personal Records as of 12/27/2012

Deadlift 245 x 3
Bench Press 185 x 3

[Frank Gianci]

12/28/2012

12 MIN AMRAP

•3 Bar Muscle Ups
Sub 6 Pull ups and 6 box dips for 3 Bar Muscle up
•5 Hang Cleans
•7 Toes to Bar
•9 Hand Release Push Ups

Finished 3 rounds plus 6 pull ups, 6 box dips and 5 hang cleans at 95lbs.

[Frank Gianci]

Out for last nine days with back injury.

Returned on 1/7/2013

12 Min AMRAP

60 Lateral bar jumps
20 Overhead squats
10 Ring dips

Weight: 65lbs 2 ten pound weights (large) Must hop over bar with larger sized plates.

Completed 1 round and finished 60 hops and 10 Overhead squats on round two.

Stregth and Flexibility:
5x5 of Front squats with 145 lbs

[Frank Gianci]

10 Min AMRAP

Ascending Ladder with Partner

•Dead Lift + Power Clean (135,95)

115 lbs - Finished 7 rounds w VG
VG used 65 lbs

[Frank Gianci]

01/21/2013 Front Squat 185lbs x2

WOD

15 Thrusters 95lbs
30 Dbl Unders - Sub 60 jump rope singles

3 rounds for time - 11:58

*** Next time do thrusters at 115lbs

[Frank Gianci]

1/25/2013

Box Jump 1 Rep Max 42 inches
Deadlift 1 Rep Max 275 lbs

WOD

12 min AMRAP

10 overhead lunges 25lbs
20 ab mat sit ups
10 ring rows
80 jump ropes

2 rounds plus 40 reps

[Frank Gianci]

Recent pr s

Dead lift 245 x 3
Bench press 210x1
Pull ups 3 kipping

Fran 9:10 w Gray band

[Frank Gianci]

PR Update

6 kipping pull ups
8:45 mile
210 Bench press
245 dead lift

[Frank Gianci]

Randy
75 snatches at 75lbs
12:45