4/28/10

Walking lunge 100 ft. (The length of our box down and back once)
21 Pull-ups
21 Knees to elbows
Walking lunge 100 ft.
18 Pull-ups
18 Knees to elbows
Walking lunge 100 ft.
15 Pull-ups
15 Knees to elbows
Walking lunge 100 ft.
12 Pull-ups
12 Knees to elbows
Walking lunge 100 ft.
9 Pull-ups
9 Knees to elbows
Walking Lunge 100 ft.
6 Pull-ups
6 Knees to elbows

26:15 Rx!! (some of my pull-ups and KTE's may not have been perfect rx form though :P)

4/23/10 "Fight Gone Bad"

1. Wall-ball: 14 lb ball, 10 ft target.
2. Sumo deadlift high-pull: 55lb
3. Box Jump: 20″ box (I did true box jumps even though they consider step-ups rx)
4. Push-press: 55lb
5. Row for calories

162 Reps!

4/20/10

Find Max Power Clean

45- 65- 75- 85- 95-100-105-Fail a lot at 110 but almost get it 2x- 105- Fail 110

105 lbs PR by 25 lbs!!!!!

4/14/10

As many rounds as possible in 15 minutes:

10 Pull Ups (skinniest band)
7 Hang Power Clean (65 lbs)
5 Burpees

6 Rounds + 1 pull-up

4/13/10

12-9-6 Rounds for time of:

Deadlift 95 lbs
Thrusters 65 lbs (PR!!)
Pull Ups scaled as needed (skinniest band for all then kipped last 3)
KB Swing (35 lbs)
Ring Dips scaled as needed (banded)

22:36

4/8/10

1 min suicide shuttle run for max cone touches. Cones set at 10,20, and 30 meter intervals. Each cone touch = 1 rep. (rx)

30 sec rest

1 min max reps Toes to Bar (did knees to elbows)

30 sec rest

1 min max reps Double Unders (rx)

My partner messed up rep counting by counting double unders incorrectly, so with some rough estimating: 146 reps

4/7/2010

For time:

2 Manually resisted Pull Ups + 3 strict + 4 kipping
1 Band resistance run, 15yd
4 Manually resisted Pull Ups + 5 strict + 6 kipping
2 Band resistance runs, 15yd
6 Manually resisted Pull Ups + 7 strict + 8 kipping
3 Band resistance runs, 15yd

Had some assistance with the strict, eventually needed skinniest band for kips at end...

4/6/10

With a barbell, perform 10,9,8,7,6,5,4,3,2,1 rounds for time of:

Deadlift
Hang Power Clean
Push Press/Jerk
Backsquat

55 lbs, 19:13

4/1/10

As many rounds as possible in 10 min of:

3 Burpee Box Jumps, (20″ RX)

5 KB Swings, (35lb RX)

7 SDHP (55 # 1st round & 4 of 2nd round, 45# rest)

6 ROUNDS + 3 BBJ & 3 KBS