Andrew's CF Blog: November 2011

Sunday, November 20, 2011

Tidal WOD 1

20-16-12-8-4

Ground to Overhead, 95lbs

Hand Release Push-ups

9:22

Deadlift: 245x5, 280x3, 310x1

Press: 105x5, 115x3, 130x3

Squat: 210x5, 240x3, 270x1

Bench: 145x5, 165x3, 175x1

Chin-ups: 10x8

Band Pull Aparts: 100 reps

Tidal WOD #2

7 Burpee box jumps

12 pull-ups

30 double-unders

6 rounds plus one burpee box jump

Squat: 200x3, 225x3, 255x6

Bench: 130x3, 150x3, 175x6

Pull-ups: 10x7

Face Pulls: 100 reps

"Ryan"

5 rounds for time of:

7 Muscle-ups
21 Burpess

Completed in 13:10

Deadlift: 215x5, 245x5, 280x10

Press: 90x5, 105x5, 115x8

Dead Squat: 285x1 (felt way too heavy so decided to not to the other two planned sets at 300 and 315)

Squat: 185x5, 210x5, 240x10

Bench: 125x5, 145x5, 165x10

Chins: 10x6

Face Pulls: 2x50