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