May 13, 2013
1) Alternate between the following:
Back Squat:
3 x 5 reps
(add 1 – 5 lbs to weight from last week)
Ring Rows:
3 x 8 – 12 reps
2) 5 rounds for time:
8 x Lunges w/ barbell (135/95lb)
6 x Power cleans (135/95lb)
4 x Shoulder to overhead (135/95lb)
Endurance WOD:
Complete Performance WOD
Run – off
Tri – off
Got 3×5 @ 245 on the back squats. February 5th I did 3×5 @ 225. 20 lb increase in roughly 3 months.
Wod was brutal. 11:35 rx. Lunges were killer. Worked the quads as well as stabilizer muscles. Had to break up the last two rounds.
9:21 @ 85lbs