3 Rounds
500m Row
50 squats
400m Run
18:24
Wednesday, May 26, 2010
Tuesday, May 25, 2010
Chooch
100 Squats
30 24" Box jumps
30 GHD sit ups (with a med ball 10lb)
30 KB Swings (1 pood)
30 DB Push press (30lb)
30 Knees to elbows
30 Wall balls (15lb)
Row 1000M
17:58 PR*
*10lb less on the DB push press
30 24" Box jumps
30 GHD sit ups (with a med ball 10lb)
30 KB Swings (1 pood)
30 DB Push press (30lb)
30 Knees to elbows
30 Wall balls (15lb)
Row 1000M
17:58 PR*
*10lb less on the DB push press
Monday, May 24, 2010
AMRAP Thrusters Pull ups
Complete as many rounds in 20 minutes as possible of:
10 Thrusters (45lb)
10 Pull ups (feet on the ground)
11 + 5 thrusters
*still have a bum wing. Need to rest it for another month....maybe
10 Thrusters (45lb)
10 Pull ups (feet on the ground)
11 + 5 thrusters
*still have a bum wing. Need to rest it for another month....maybe
Thursday, May 20, 2010
Dirka Dirka WOD
6 rounds for time of:
30 Squats
12 Chest to bar pull ups
5 Clean and jerks (55lb)
10:48 (no real pullups)
30 Squats
12 Chest to bar pull ups
5 Clean and jerks (55lb)
10:48 (no real pullups)
Wednesday, May 19, 2010
ROAD KILL
Run 400m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Run 400m
12:28
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Run 400m
12:28
Tuesday, May 18, 2010
Run SDHP Thruster
Front Squat
5-5-5
65-95-105LB PR
Run 400 meters
21 Sumo deadlift high-pull (45lb)
21 Thrusters (45lb)
Run 400 meters
15 Sumo deadlift high pull
15 Thrusters
Run 400 meters
9 Sumo deadlift high pulls
9 Thrusters
Run 400 meters
Rx'd 17:17
5-5-5
65-95-105LB PR
Run 400 meters
21 Sumo deadlift high-pull (45lb)
21 Thrusters (45lb)
Run 400 meters
15 Sumo deadlift high pull
15 Thrusters
Run 400 meters
9 Sumo deadlift high pulls
9 Thrusters
Run 400 meters
Rx'd 17:17
Monday, May 17, 2010
Big Jake
* MRI appt. Thursday. I finally get answers on how to go about healing my shoulder*
Run 200M
1 Squat Clean
10 Pull ups
Run 200M
2 Squat Cleans
9 Pull ups
Run 200M
3 Squat Cleans
8 Pull ups
Continue this pattern until:
Run 200M
10 Squat Cleans
1 Pull up
did 75LB until round 8 Cleans- 2 Pullups
than did 65Lb
30:15
Pullups were from the ground and reversed because of the shoulder
Run 200M
1 Squat Clean
10 Pull ups
Run 200M
2 Squat Cleans
9 Pull ups
Run 200M
3 Squat Cleans
8 Pull ups
Continue this pattern until:
Run 200M
10 Squat Cleans
1 Pull up
did 75LB until round 8 Cleans- 2 Pullups
than did 65Lb
30:15
Pullups were from the ground and reversed because of the shoulder
Thursday, May 13, 2010
Squat Clean Situp
warm up
Barbell Bear
5 rounds (35lb)
1 deadlift
1 hang power clean
1 front squat
1 push jerk
1 back squat
1 push jerk
WOD
Complete as many rounds in seven minutes as you can o:
10 Squat cleans (65LB)
20 Sit-ups
3 rounds Rx'd
*Doctor is putting in for an MRI on my shoulder. Hopefully will get an appt soon*
Barbell Bear
5 rounds (35lb)
1 deadlift
1 hang power clean
1 front squat
1 push jerk
1 back squat
1 push jerk
WOD
Complete as many rounds in seven minutes as you can o:
10 Squat cleans (65LB)
20 Sit-ups
3 rounds Rx'd
*Doctor is putting in for an MRI on my shoulder. Hopefully will get an appt soon*
Tuesday, May 11, 2010
Monday, May 10, 2010
2010 CF SW Qualifier Helenish
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