3/30/11

Strength

Power Clean 1-1-1-1-1-1-1

95 lbs

Conditioning WOD

15 Minutes AMRAP:

9 Deadlifts, 95 lbs (100 lbs would have been rx)
12 Hand Release Push Ups knees
15 Box Jumps, 20″ rx

5 full rounds

3/29/11

3 Rounds for time of:

50 Air Squats
40 Push Press (35 lbs)
30 Double Unders (90 singles)
20 Ring Dips (skinny band round one, red band the rest)

21:13

3/28/11

As many rounds as possible in 20 minutes of:

10 WallBalls 10lbs
10 Pull Ups Rx, all kipping
10 Squat Snatches, 45 lbs (couldn't really squat, more just snatching)

*4 rounds + 1 Pull-up*

3/23/11

Strength

Deadlift 5 x 5: 140 lbs, 2x 145 lbs

Conditioning WOD

Against a 12 minute continuously running clock, begin with 1 WallBall (20/14lb to 10′ CFS targets) & 1 Pull Up…then do 2 of each, then 3, and so on. Continue adding one rep each round until 12 minutes is up.

9 rounds of both + 6 pullups (did unassisted kipping for first 6 rounds then used red bands)

3/22/11

Strength

Split Jerk 1-1-1-1-1-1-1 93 lbs

Conditioning WOD

*For time (15 minute time-limit):

100 reps, DB/KB Hang Squat Clean/Thruster Did ~38 Reps and ~75 burpees