Amrap in 14: 10 DL 205, 5 ring dip

10/21/12, CFRV, 1630 - 11 rds + 7 reps

*bench

did't like this wod, seems like 117 dls at 205 is too much. maybe okay though?

AMRAP 10: 5 PWR CLN 75%MAX, 3 mu

10-20-12, CFRV, 1100 - 2 + 7 reps
*frt sqt
work on keeping grip with elbows up. rings were 6" above finger so no false grip on first rep
2 and third mu not full extension

ETMOM 20 min: 10 db thruster 40#

E two MOM for 20 min: 10 db thruster 40#

10-15-12, Pilot Butte, Bend, Oregon, 0930 -
10x10 on the 2 minute, too easy
try on the 1:30, or 8x12 on the 1:30, or 7x15 on the 1:30, or go heavier, or 5x20 on the 2/or 1:30

EMOM 20 min: 1 pc + 3 psh prss/3 frt sqt (even/odd)

every minute on the minute for 20 minutes do
1 power clean
3 push press on even minutes
3 frt sqt on odd minutes

try: 185 all the way thru

10-15-2012, CF Pearl District, Portland, Oregon, 1730 -
165 for 4 minutes, 175 for 8 minutes, 185 for 6 minutes, 195 for 2 minutes
* in morning did 10x10 db thruster 40#

Run 10k

12/22/16, pams fitness first, 0500 - 51:36
Treadmill. Varied the pace. Avg pace = 8:17

10/14/12, Shevlin Park, Bend, OR, 1400 - 56:01
Elev 3,700 =/-
a few small hills

40 hspu, 40 pull-up, 40 kb step-up 53lb/24"

10/12/2012, CF Jackson Hole - 

Back squat

Warm-up

5 x 135

5 x 185

3 x 225

work

5 x 3 x 255

emom for 10

1 power snatch + 1 hang snatch (full) @ 115 lbs

goal 125 or reduce time to 40 seconds for 6 sets (still 10 reps)

rest 2 min

emom for 10

1 power clean + 1 hang clean + 1 push press/jerk @ 165

40 Handstand Push Ups


40 Pull Ups


40 KB Step Up w/ 2 pood in each hand 20 "

14:45

used 53 instead of 72, did unpartititoned

next time do 4 rounds of 10 each for faster time

EMOM for 15: 2 C and J 195

2 c&j 195
emom for 15

goal - 205

10/10/12 - complete
post wod