Week 8 - Work It!

Monday -
4x Max Rep Bench Press @ 65lbs
Results - 7, 16, 14, 12

3x30 situps AFAP 
Results - .48, .48, .49

3x20 Back Extenstions
Results - .21, .20, .21

Greer WOD -
4 Rounds
5 Muscle Ups - Did Assisted MU
10 Deadlifts 165#
15 GHD Situps
50m Sprint
Each round you will add 50m to the sprint
For Time:  13:33


Tuesday:
Run 10m @ Z1 - Distance was a little over a mile
3x8 UB Power Cleans (rest 10 seconds)  - Used 105# for each round
3x10 Burpees AFAP (rest 2 mins)

5 sets; 3min rest
10 Push Ups
10 Box Jumps @ 24inch
10 Pull Ups
Results - 1:12; 1;11; 1:08; 1;18; 1;14

Greer WOD:
7 Rope Climbs
5 Clean and Jerks 85
6 Rope Climbs
4 Cleans and Jerks 95
5 Rope Climbs
3 Clean and jerks 105
3 Rope Climbs
2 Clean and Jerks 115
2 Rope Climbs
1 Clean and Jerk 125!!! NEW PR FOR ME!!!!!!!!!!!!!!!!!
For Time: 16:59


Wednesday;
20 Calorie Row
30 Wallballs 14
20 Toes to Bar
30 Box Jumps 20
20 Sumo Deadlift Highpull 75
30 Burpees
20 Shoulder to Overhead 75
Flips to the end of the building
For Time: 19:21 = The SUMOs were heavy!!


5x Handstand Holds against wall -
3x AMRAP planks


Thursday:
21-15-9
Back Squat 155
Ring Dips
For Time: Around 13mins
The back squat were heavy!! I started useing a purple band for the ring dips! My arms were burning!!  I switched to the red band the next 2 rounds and were able to do the remaining ring dips un broken.

Ok, so next week... I am back on track with my diet and everything! this week I felt lazy and didnt eat too good! But I am back on it!!