4/27/11

Warm Up/Agility

Ladder Drills x 5min

Strength

Find thruster 5 rep max Got 80 or 85 lbs x 4 (could have got 5 w/ longer break)

Conditioning WOD

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters 65 lbs RX
3 Chest to bar Pull-ups RX (not sure if got chest level ea time)
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups

+ 5 thrusters in next round

4/26/11

Conditioning WOD

As many rounds as possible in 12 Minutes of:

10 Deadlift 115 lbs
15 DB Push Press 25 lbs ea arm
200m Row

3 Rounds RX

(could choose weights for RX)

Strength

Shoulder Press 5 x 3

60 lbs (arms were shot after conditioning WOD)

4/25/11

50-40-30-20-10 Rounds for time of:

Box Jumps 20" i think (a step down from the tallest one)
1-arm KB/DB Row (R=1,L=2) 25 lbs
Air Bicycle (R/L=1)

21:05 RX

(you could choose weight and box height for RX)

4/22/2011

2 Rounds for total reps:

2 Minutes: Double KB/DB Front Squat,(5 kg in each hand) Round 1: 52 reps, Round 2: 42 reps
Rest 1 Minute
2 Minutes: Parallette Push Ups (knees on box) Round 1: 21 Reps, 2: 17 reps
Rest 1 Minute
2 Minutes: Hang Power Snatch (45 lbs) Round 1: 20 reps, 2: 21 reps
Rest 1 Minute

Round 1 Total: 93

Round 2 Total: 80

Grand Total: 173 reps

4/21/2011

Strength

Backsquat with banded KBs 10-8-6-4-2 (used 5kg kettle bells)

Total bar weight:

10 x 67 lbs, 8 x 77 lbs, 6 x 87 lbs, 4 x 97 lbs, 2 x 107 lbs

Agility

Band Resisted Sprints, 50ft x 3

5-10-5 Cone Drill x 3

Conditioning WOD

Row 1200m
80 Double Unders (Single Unders x 3) Did some DU's mainly SU's
40 Burpees

4/20/2011

20 minute AMRAP of:

5 power cleans(75 lbs)
10 toes-to-bar (mostly rx i think)
15 wall balls (14 lb rx ) to a target (9ft rx)

Did 5 rounds plus 5 power cleans

4/19/11

Strength

Find 2 rep max for

Hang Squat Clean: 85 lbs w/ correct form

Push Press: 95 lbs x 2, 100 lbs x 1 (PR :) )

Did 4 Rounds for time of 7 hang squat cleans/ 7 push press for time (but didn't check clock) Started with 75 lbs rx for first few reps, then dropped down to 65 lbs and quickly scaled cleans to less and less of "squat" and more just hang clean :/

4/12/11 FIGHT GONE BAD

Got through round 1 with 71 reps (in pace for pr) then during SDHP's on 6th one totally rocked my back and couldn't get through any other part of the round... had to leave in the middle of a WOD for the first time... hoping it recovers soon :(

4/11/11

Perform as many rounds as possible in 8 min 8 toes to bar for the most part rx, not consecutive 8 medball squat cleans 10 lbs (would ha ve done 14lb rx but out of balls) 8 kettle bell swings 35 lbs 4 rounds (i think)

4/7/11

For time:

10-8-6-4-2 Deadlift,115 lbs
20-16-12-8-4 red band
40-32-24-16-8 KB SDHP 25 lbs

13:53 i think

4/5/11

5 Rounds for time:

100ft Walking Lunges, 10 lbs
15 Medball Squat Clean WallBall, 10 lbs (may have missed some reps in first 2 rounds)
15 Toes To Bar (may have missed some first round, did rx for last round and 1/2)
15 Sit Ups

27:55