Completed WODs

WOD = Workout Of the Day

This is the list of workouts I've completed, with my result and scaling info.

Friday 15-06-05 Barbell HomWork

Friday June 5, 2015
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A. Jerk Dips + Rack Hold: 63, 83, 113, 133, then  163 (74k) – five sets B. High Block CL: 83, 113, 133, 143, 153, 153 (69k) C. Btn Cl P. Press + BTN Jerk: 83, 103, 113, 123, then 133, 133, 133 D. Front Squat:  133,1 53, 173, then 193, 193, 193 note:...

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Wednesday 15-06-03 Barbell Work

Wednesday June 3, 2015
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A. M. Sn: 33, 53, 53, 63, 63, 73, 73 B. Sn + H. Sn: 63, 73, 73, 83, 83, 93, 93, 93, 93, 103, 103, 113f C. Cl + FS + J: 83, 103, 123, 133,1 43.. ran out of time — had to coach for an  hour — D. Back Squat tempo...

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Tuesday 15-06-02

Tuesday June 2, 2015
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Bench 10×3  at 133 wmup:  33, 53, 73, 83, 13, 123 RDL: 10×3 at 153 WOD: completed 5 rounds (even), capped time is 12:56

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Monday 15-06-01

Monday June 1, 2015
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WOD: 14:34 rx felt really slow and tired.. perhaps because I didn’t fully warmup.

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Sunday 15-05-31Barbell

Sunday May 31, 2015
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A. Heavy Sn:  25, 35, 40, 45, 48, 50 (power), 50, 53 (f) 53, 55 (f), 55 (f), 55, 57 (f), 57(f) 121# made (tied pr) B. Sots:  15, 15, 15 — still need to work on mobility C. Heavy C&J:  45, 50, 55, 60, 65, 70, 70, 73, 73 (160#) D. Back Squat...

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Wednesday 15-05-27

Wednesday May 27, 2015
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Muscle Snatch x1:  55, 55, 65, 75, 85, 95, 93 (42k) Power Sn x3: 95, 98, 103, 103, 113  (failed on 3rd) Full Snatch x5:  83, 93, 103, … ran out of time

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Tuesday 15-05-26

Tuesday May 26, 2015
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quality work: done WOD: 6:58 rx

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Monday 15-05-25 (Memorial Day)

Monday May 25, 2015
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A. Snatch  (8.5/3) 3 15, 18, 25, 35, then.. 40, 40 ,40  (88#) B. Sots – 15k (empty bar) Really struggle with this.  need to work on rolling hips, lats, pecs C. Cl + FS + J 35, 40, 45, 55, then 60, 60, 60 D. 40 strict pull-ups  – done (took a while)...

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Thursday 15-05-21

Thursday May 21, 2015
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A. Sn Pull to Hip + High Pull 53, 73, 83, 93, 103 then… 113, 113, 123 B. Sn Pull to Hip + Snatch 63, 73, 83, 93, 103F C. Back of sets: 93×1 overall.. not a good training day.

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Wednesday 15-05-20

Wednesday May 20, 2015
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Sumo DL: Wmup: 95, 125, 165, 185, 215, 235, 255×3 (DOH), 265×3 (DOH) Can get heavier with switch grip, i think WOD: 17:50 R1:  1:46.3  overall 4:48 for round R2: 1:55.8  3:30 for round R3: 2:00.1  3:32 for round  

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