Sat 10/9

183 lbs
will start eating 16 blocks
Last Drink 10/7

400m run
25 lunges
25 pushups
30 dbl unders
25 wall balls
25 back ext
25 ghd situps
30 KB swings
50 push press (45lbs)
2 rope climbs
11:45

Thursday 9/16/10

OPT, add up score
max 3 rep front squat
295lbs
Max squat x 2 reps
185lbs
Max Pullups
40
Total
520

Run 4/400m on the pavement
1:20
1:20
1:26
1:27

WED 9/15/10

70 pushups with 1.5 second rest with "easy button"
800M run for time on street 3:05
Max Clean and Jerk 265
Row 100m x3 for time
18.2 slowest time

Mon 9/13/10

Hotel Room
250 pushups
100 situps
100 squats

Sat 9/11/10

4 rds
10 burpees
50yd plate push
10 thrusters 95lb
400m run with 20lb ball
24:34

Tue Sept 9/7/10

10 to 1
95lb snatch and handstand pushups
13:27

Wed 9/1

run 800m
3rds of
25 burpee, squat clean, thrusters (35lb db)
25 weighted situps (25lbs)
Run 800m

Monday 8/30

“Barbell on Fire”
5 x Barbell Complex, 10 x Firedrill Burpees
4 x Barbell Complex, 10 x Firedrill Burpees
3 x Barbell Complex, 10 x Firedrill Burpees
2 x Barbell Complex, 10 x Firedrill Burpees
1 x Barbell Complex, 10 x Firedrill Burpees
FOR TIME!




Barbell complex:
1 Squat clean +1 Front Squat +1 Thruster = 1 rep of Barbell Complex
Fire drill Burpees:
chest to floor…roll completely over to your chest… jump back to your original starting position (dont forget to clap!) = 1 rep

Thursday 8/26

Burgener Warm-up, plus Snatch Transfer skills practice.  We are really starting to dial in that snatch technique!

WOD-O-THE-DAY:


5 ROUNDS, FOR TIME:

15 x Power Snatch (95#/65#)
400 meter Run

WED 8/19

one rep max deadlift
405

80% deadlift max (325) x5
10 K2B
20 dbl unders
15min AMRAP
4rds

Tue 8/17

ohs 135lbs 10
10xpushups on bar
9,9
down to one
6:18

row 500m for time 1:34

Mon 8/16

Run 400m
25 lateral jump burpees
6 rds
28:13

Sun 8/19/10

Run 400m on track 1:24
1:09
1:12
jog one more

Sat 8/14/10

400m run
40 k2E
20 burpees
10 clean and jerk 155
run 800m
10 clean and jerk
20 burpees
40 k2e

WED 8/11

5,4,3,2,1 OHS
135 x 5
155 x 4
185 x 3
205 x 2
235 x 2 (PR)

3min of 95lb thrusters
2 min of burpees
40,40 = 80

plate push death:
do a plate push every minute on the minute and add one every minute
got through 6

Tue 8/10

10:00 AMRAP:
7 x Ground to Overhead (95#/65#)
14 x Wall Ball
150 yard Run
5 rounds


5:00 REST


10:00 AMRAP:
16 x Double-Unders
8 x Burpees
4 x Turkish get-ups (35#/25#)
6 rounds

mon 8/9 ROY

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
21:13

8/7 sat

Team Wod
run 800 m to park

as a team perform:
400 squats
350 situps
250 kettle bells
250 pushups
100 burpees

run back to gym

Wed 8/4

AM: run 3 miles

WOD:  4 Rounds, for time:
20 x Med Ball Cleans (20# men, 14# women)
40 x Walking Lunges
20 x 1-arm DB Snatch

2 gassers

Mon 8/2

from the SD/AZ Sectional:
3 Rounds (for time… of course!)
15 x Deadlift (225#/155#)
21 x KB Swings (70#/53#)
Run 400 meters

sun 8/1/10

Run 4 miles on the centennial trail with Jayme and Claire.  Did some burpees and pushups along the way also.

7/30/10 FRAN

2:42

7/28/10

2mile run + 40 Toes To Bar for time!
7:35 and 8:00 for 15:35, total about 19 min with t2b

as many dbl unders in 1 min as possible
60

Monday 7/26

Wod 1
row 1200m
30 db burpees 35lbs
9:21

Wod 2
4x4 front squats
135
225
275
315 x 1

Cindy 2 rds
51 seconds