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