28 Nov 2011

WOD
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

24 Nov 2011

WOD
Clean and Jerk x 5 reps
Burpee x 10

Starting weight for clean and jerk 95 lbs increase by 10 per round end at 185

23 Nov 2011

WOD
6 x 400 meter run 10mph 90 sec rest

100 pull ups to a bar 1 ft from reach
20:25

21 Nov 2011

Yesterdays WOD
15,12,9
Thruster 135 lbs
Pullups with 35 lbs
Time13:25

Today's WOD
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

19 November WOD

Warmup
21,15,9
Double under
Pullups

Strength
Press
95, 105, 115 x 5

For time three rounds
800 meter run
50 KB swings (1.5 pood swing to chest height)
50 Situps

18 Nov WOD

Snatch Balance practice

Deadlift
245, 275, 308 x 5

Intervals
6 x 400 meter run 10mph pace with 1:30 rest between runs

16 Nov 2011
Bench press
165, 175, 185 x 5
135x25

3x800meter w 2 min

15 Nov 2011
WOD
Pullups weighted
1 1 1 1 1 1 1

HSPU on 45lb bumpers 10, 8, 6

Thrusters
7 x 1 reps

10 x 100 meter shuttle rest 30 seconds between shuttle runs

13 Nov 2011
Back squat
185,205,225x 5,240 x 6

WOD
21,15,9
Double squat thrusters with 65lbs
Toe to bar
Total time 8:36

12 November 2011
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

11 Nov 2011
Today, I did my annual Veterans day workout.
1400 meter run
11 round of 11 reps
Wall ball
Pull up
1400 meter run

Total time: 25:34

09 Nov 2011
Handstand Push practice
Bench Press
GHD Situps

WOD
clean and jerk 135 x 30 for time.

08 Nov 2011
Warmup
5 K run hard

WOD
5 rounds
15 chest to bar pullups
10 toe to bar
21 overhead lunges with 45lbs
300 meter shuttle

07 Nov 2011
Strength work
Bench Press
3 sets of 5 reps (last set AMAP)
Warm-up
Double unders
Buergner Warm-up
30 pullups
50 push ups
3 sets of 15 GHD situps

WOD
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

05 nov 2011
Back squat
185, 205, 215,225,235 x 5

WOD
Row 300 meters
135 push press x 20
Row 300 meters
135 push press x 15
Row 300 meters
135 push press x 10
Row 300 meters
135 push press x 5

5 x 100 meter hill run

04 Nov 2011
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

03 NOV 2011

10 x 100 meter Hill runs

Warm-up
3 rounds for 15 reps
Hand Stand Push
Pullups
Box Jumps
Glute Ham Situps

WOD
7 Rounds
35 Double Unders
1 Snatch @ 135