Tuesday 4/28/09

Deadlift 70% of max (275lbs) 30 times
Then, 30 burpees. For Time
5:31

Then we ran some lines on the b-ball court.

Saturday 4/25/09

Filthy Fifty
50 of each exercise for time:
Burpees
box jumps
double unders
jumping pullups
kb swings
lunges
WB shots
Push Press 45lbs
situps
pushups

24:13

Friday 4/24/09

Deadlift 225lbs: 21,15,9
KB swings: 30, 20, 10

8:23

Thursday 4/23/09

run 600m
50 back extensions
50 45lb weighted sit ups
3 rounds for time
23:14

Tuesday 4/21/09

Row 500m as fast as you can
max pushups
for 5 rounds

R1
1:43
50 pushups

R2
1:45
50

R3
1:47
50

R4
1:41
50

R5
1:37
60

Rowed 2000m in 8:23
260 pushups

Monday 4/20/09

WOD
12 Burpees
12 pullups
10 Rounds for time!! 26:14

Thursday 4/16/09

WOD
30 wall ball shots
60 Yard walking Lunge
1 Rope Climb
5 rounds for time
19:32

Friday 4/10/09

WOD:
3 rounds of:
10 135lb clean and jerks
15 ring dips
20 53lb kettle bell swings

Finished in 13:25

Wednesday 4/8/09

WOD:
As Many rounds as possible in 20 Min....
40lb overhead 20 yd lunge walk
15 pullups
10 ring pushups

6 rounds

ahh, I actually got sick after this workout.