Long Cycle Burpees

50 rounds of:
1 Squat
1 Pushup
1 Situp
1 Superman
1 Tuck jump

13:14

Chief

Max rounds in 3 minutes of:
3 Power cleans (85Lb)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

20 rounds PR

Overhead Lunge Burpees

Five rounds for time of:
35 pound barbell Overhead walking lunges, 50 feet
21 Burpees

12:50

Fight Gone Bad

244

Deliverance

Row 2000M.
At the top of every odd minute, dismount the erg and complete:
5 Pull ups (on rings from the ground)
10 Push ups
15 Squats

17:04

Grace

30 Reps for time of:


Clean and Jerk (75lb)

4:28

Row Power Cleans

Row 250M
10 Power cleans (75lb)
Row 250M
9 Power cleans
Row 250
8 Power cleans
Row 250M
7 Power cleans
Continue this pattern until you reach:
Row 250M
1 Power clean

20:49

Drunken Sailor

2 rounds of:
35 Squats
35 Knees to Elbows
35 Squats
35 Lunge steps
35 Squats
35 Sit ups

13:31

Tabata- Row Wall ball Slam balls 2X unders

"Tabata" intervals are 8 rounds for each exercise of 20 seconds of work followed by 10 seconds of rest.
This workout has a total of 32 total rounds. Your score is the lowest number of reps in each of the 8 rounds.
Row (calories)
Double unders
Wall balls
Slam balls

4-6-9-8 Rx'd ttl 27

Practiced OHS afterwards

DJ Chris or 10to1 OHS SDHP PP

Power Cleans 3-3-3-3-3

95lb-105lb-110lb PR-110lb (x2)-105lb


10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Overhead squats (45lb)
Sumo Deadlift High Pull
Push press

16:09

Michael

3 rounds of:
800M Run
50 Sit ups
50 Back extension

19:19

Jackie and a Half

Row 1000 meters
50 Thrusters (45LB BB)
30 Pull-ups
Row 500M
25 Thrusters
15 Pull ups

16:49 (no real pullups)

Deadlifts
5-5-5

135lb-155lb-175lb PR

a play date with Grace and Karen

WOD: Complete 10 rounds for time of:
3 Clean and jerks (65lb)
15 Wall ball shots 20# ball to the 10' line

18:28

After Shock: Tabata rowing for calories. 8 rounds 20 seconds of work followed by 10 seconds rest. Your score is the lowest number of calories rowed in the 8 rounds.

4 Cal

ARNIE

21 Turkish get-ups, Right arm (8lb)
50 KB Swings (1 pood)
21 Overhead squats, Left arm
50 KB Swings
21 Overhead squats, Right arm
50 KB Swings
21 Turkish get-ups, Left arm

21:10

SEVEN- HEROES ALL

Seven rounds for time of:
7 Handstand Push-ups (scaled)
30lb Thruster, 7 reps
7 Knees to elbows
95lb Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups (scaled)

23:40

PRITT

Complete as many rounds as possible in 10 minutes of:
7 Deadlifts bodyweight (120lb)
7 Box jumps
7 Burpees

6 plus box jumps


Saturday 5/29/10

Deadlifts

205lb PR