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[koyongi]

Yesterday and today:
Building garden planter x1

Today:
Crossfit Open WOD 12.2
30 snatches @ 45
30 snatches @ 75
2 snatches @ 100
10:00

Neutral grip DB press:
8@50s (x3)
Pec fly:
10@20s (x2)
DB lateral raise:
8@10s (x2)
Chin ups:
3x8

[koyongi]

Squats: 5@145, 180, 215, 250, 2@280
Bench: 5@110, 135, 160, 185, 1@210
Rows: 5@135 (x5)
Back extension: 10@25 (x3)
Decline abs: 10@25 (x3)
Rear delt fly: 10@15s (x3)
Band yes machine, double monster mini: 3x20
Tire flip: 7

[koyongi]

Rode bike, 5ish miles.

[koyongi]

Front Squats: 5@115, 145, 170 (x2)
OHP: 5@70, 85, 95 (x2)
Deadlift: 5@185, 220, 255, 1@285
GHR: 3x20
Toe2bar: 3x10
Shrugs: 10@80s (x3)

[koyongi]

Went to the track and did some running.
Walked one lap
Jogged one lap
1 mile of 100m sprint, 100m walk
Jogged one lap

[koyongi]

Squats: 5@145, 180, 215, 250, 8@215
Bench: 5@110, 135, 160, 185, 1@215, 8@160
DB Rows: 10@50s (x3)
Tire flip: 3x5

[koyongi]

Crossfit Open WOD 12.3

18 minutes:
15 box jumps (20" box)
12 push press (75)
9 toes to bar

6 full rounds, 15 box jumps, 5 push presses

Then...

DB floor press:
12@40s, 45s, 50s
DB fly:
10@20s (x3)
Pull ups:
10@wide grip, regular grip, chin ups, neutral grip
Lateral raise:
10@10s (x3)
Tricep pressdowns, mini band:
3x10
DB curls:
8@25s (x3)
Face pulls, monster mini:
3x12

[koyongi]

Squats: 5@150, 185, 220, 255, 2@285
Bench: 5@110, 140, 165, 190, 1@215
Reverse Grip Rows: 5@135 (x5)
Back extension: 3x12
Decline abs: 3x15
Wide grip pullups: 3x5

[koyongi]

Tire flips: 5x5
Box jumps (30"): 3x10

[koyongi]

Front Squats: 5@120, 150, 175 (x2)
OHP: 5@70, 85, 100, 115 (pp)
Deadlift: 5@190, 225, 260, 1@295
GHR: 3x10
Toe 2 bar: 3x10

[koyongi]

Squats: 5@145, 185, 225, 260, 2@290, 8@225
Bench: 5@105, 145, 170, 190, 1@220, 8@170
DB rows: 8@60, 65 (x2)
Slingshot bench: 5@185 (x3)
Dips: 3x10
Straight bar curls: 8@50 (x2)

[koyongi]

Ran a couple of miles.

[koyongi]

Extreme Fit @ Vessels

Then,
Squats: 5@150, 185, 220, 255, 1@290
Bench: 5@115, 140, 170, 195, 1@220
Rows: 5@135 (x5)
Back extension: 10@25 (x3)
Decline abs: 10@25 (x3)
Lateral raises: 10@10s (x3)

[koyongi]

Ran/walked 3.7 miles, 48 minutes.

[koyongi]

Front squats: 5@120, 150, 180 (x2)
OHP: 5@75, 90, 100, 90
Deadlift: 5@195, 230, 1@265
GHR: 4x10
Band ab pulldowns, orange: 3x15
Arnold press: 10@20s, 25s, 30s
DB shrugs: 20@50s (x2)

[koyongi]

This morning, got up and ran.

Dynamic warmup-type stuff.
Sprint 100m-ish, walk back, repeat x10.

Also, nobody really reads this and it's one of many logs I keep, so I'm probably not going to update this log as much unless there is some kind of big uproar. For more detailed adventures, refer to my log on our gym's forum.

http://maximumforcer...pic.php?f=4&t=3