Feb, 22nd, 2014

WOD

Warmup:

500m row

Sots Press 3 x 5 (35#s)

1. Work up to Heavy (for today) 5RM Back Squat

2. 4 x 5 w/90% of the weight used in #1

3. 3 Rounds for time:

10 Wall ball shots

10 Burpee box jumps

10 Sumo deadlifts @ 135#s

1. 255 lbs.

2. 225 lbs.

3. 7:48

July 23rd, 2013

Workout of the Day

1. 'Fight Gone Bad'

3 Rounds of:

- Wallball shots, 20# ball (for reps)

- Sumo deadlift high-pulls, 75#s (for reps)

- Box jumps, 20" (for reps)

- Push presses, 75# (for reps)

- Row (for calories)

* one minute rest

2. Back Squat

5x5 at 55%

5x5 at 65%

5x5 at 75%

1. 281

2. Complete

195, 230, 265 lbs.

That sucked a little :)

FGB score was about 35-40 off PR

That many squats sucked, but had to make me stronger.