WOD 20140729

Deadlift 5-3-1 (80-85-90%)
130-137,5-145 Kg

Then:
Every minute on the minute for 10 Minutes
5 Deadlifts @ 60% of 5 rep max from today + 5 Burpees over the bar

115 lbs/ 51 Kg barbell.

Evernote helps you remember everything and get organized effortlessly. Download Evernote.

WOD 20140726

Triple 3

For time:
Row 3,000 meters
300 double-unders
Run 3 miles/5 Km

Evernote helps you remember everything and get organized effortlessly. Download Evernote.

WOD 20140724

Practice double unders, handstand walk
10 x 3 bench press 55 Kg

5 rounds for time:
30 single unders
12 box jump 20"
9 pull-ups
6 front squat 115 lbs/52 Kg
3 Burpees

Evernote helps you remember everything and get organized effortlessly. Download Evernote.

WOD 20140722

20140723-083209-30729987.jpg

Deadlift 10 x 3 (205 lbs / 92,9 Kg)

15 min AMRAP:
5 Handstand Push-ups
10 Pistols (5 each leg)
5 Chest to Bar pull-ups

9 rounds
Scaled the pistols to be done on the box (one legged sit down..). Handstand pushups still face against the wall and abmat over 15 lbs weight plate. But the first actual WOD with handstand pushups ;).