May 31st, 2013 
Dumbell Press
4 x 10 @ 40lbs
Strict Pull Ups
10 x 5
Archive for May, 2013
WOD 300513
WOD 052913
Strict Pull Ups
10 x 5
Hand Release Push Ups
10 x 10
WOD 052713
EMOM 5 Strict Pull Ups, 10 Hand Release Push Ups for 5 minutes
Rest 5 minutes
EMOM 5 Strict Pull Ups, 10 Hand Release Push Ups for 5 minutes
Visited 1 Osteo @ Plaza Damas to fix lower back.
WOD 052413
Max Rep Pull Ups
11-8-7-7-7
WOD 052213
Strict Pull Ups 3 x Max reps
13,12,10
Then:-
In 15 minutes, complete as many rounds as possible of:
20 Push Press @ 45kg/30kg
20 Box Jumps @ 23″/18″
Run 200m
2R+14 @40kg
Beginner: Scale movements and load as necessary.
Advanced: Push Press @ 55kg/35kg.
WOD 052113
Deadlift 3-3-3-3-3
80-85-90-95-95
Super lame. Injured lower back. Again
Then:-
In 12 minutes, complete as many rounds as possible of:-
12 Single Leg Squats(alternating)
12 Burpees
12 Knees-to-Elbows
3R+12+8
Beginner: Scale movements as necessary.
Advanced: Sub KTEs with Toes-to-Bar.
WOD 052013
Front Squat 3-3-3-3-3
50-60-65-70-75(2)
Lame. Hip pain.
Then:-
Three rounds for time of:
15 Kettlebell Swings @ 32kg/20kg
15 Wall Balls @ 10kg/5kg
Run 400m
16:04 Wall Ball @5kg. Short of time.
Beginner: Scale movements and load as necessary.
Advanced: Complete movements unbroken.
WOD 051813
Back Squats
Hip still injured.
Weighted Pull Ups
5 x 5 @ 12kg
Chest Press
12 x 4 @ 40 lbs
Skull Crushers
12 x 4 @ 25 lbs
Bicep Curls
Run the rack
WOD 051713
Bench Press
10 x 10 @ 40kg (easy)
WOD 051513
Big Lifts Workout – Week 2, Cycle 2
Shoulder Press
3@ 28kg
3 @ 32kg
3@ 36kg (bad!)
Shoulder Press
10 x 10 @ 20kg