WOD 8/30/10

Strength:
5x5 Bench Press (225)

WOD:

Colorado Open WOD 1
3 Minutes max back squat (225#)

3 Minutes Max Pull Ups (Ears and Chin over bar)

30 Back Squats
72 Pull Ups

*102

WOD 8/29/10

Strength:

5x5 Deadlift @ 365

WOD:

21-18-15-12-9-6-3
SDHP (75#)
Push Jerk (75#)

*8.15

WOD 8/27/10

Strength:

5x5 Back Squat @ 285

WOD:

Test 3
Tabata Squats (lowest score)

Followed by max muscle ups in 4 minutes (begin within 10 seconds of final squat)

Score - 20 squats x 25 Muscle Ups = 500

WOD 8/24/10

WOD:

3 Rounds

6 Squat snatches (115#)
12 Burpees

*3:46

WOD 8/23/10

Strength:

5x5 Power Cleans (225#)

WOD:

5 Rounds
12 Shoulder Press-strict (95#)
15 Back Squats (95#)
18 Deadlifts (95#)

*12.02

Shoulder work!!!

WOD 8/21/10

WOD:

4 Rounds
12 C-2-B Pull Ups
20 Box Jumps (24")
5 Clean and Jerks (205#)
100ft Walking KB Swings (55#)

*19.18

WOD 8/20/10

Strength:

5x5 Front Squat @ 225 (75% + 20lbs)

WOD:

3 Rounds

400M Row
7 Muscle Ups
12 SDHP (115#)

*Not sure of the time

WOD 8/18/10

Strength:

5x5 Deadlift - 350lbs

Smaller jump next week.

WOD 8/17/10

Strength:

5x5 Back Squat @ 275lbs

WOD:

1-2-3-4-5-4-3-2-1

Front Squat (155#) *Power Clean to Front Squat

In Between each round, complete:
5 Pull Ups
5 Burpees

*7.57

My body is sore!!!!

WOD 8/16/10

WOD:

AMRAP 20 Minutes

20 KB Swings (53#)
5 Squat Snatch + OHS
20 Sit-ups

*7 Rounds + 17 Swings

WOD 8/15/10

Strength:

5x5 Bench Press @ 215#

WOD:

AMRAP in 15 Minutes
7 Back Squats (185#)
10 One Arm Overhead Lunges (45# Right Arm)
7 Burpees to a target 1ft overhead
10 One Arm Overhead Lunges (45# Left Arm)

*5 Rounds

WOD 8/12/10

Strength:

5x5 Overhead Squats @ 205#

This got heavy.

WOD:

10 Rounds of:
10 Thrusters (95lbs)
10 Ring Push Ups

*17.22

WOD 8/11/10

Strength:

5x5 Power Clean @ 215#

- Then -

WOD:

25ft Hand Stand Walk

5 Rounds
5 Strict Pull Ups
10 Clapping Push Ups
15 Med Ball Squats (20#)

25ft Hand Stand Walk

*9.14

WOD 8/10/10

Strength:

5x5 Front Squat (215)

WOD:

3 Rounds
10 Dead lifts (225lbs)
200M Row
*12 One Arm OHS (24lbs each arm)

I had to modify this WOD because I can't do OHS with one arm very well. I didn't end up getting my time, but it was somewhere around 15 minutes. Turns out I need practice...

WOD 7/4/10

Strength:

5x5 Deadlift @ 335
*need to make a 15-20lb jump next time

WOD: 30 Muscle Ups for time
*5:56

Nowhere near a PR, but not too bad for weighing almost 200lbs right now. Ahhh Milk.

WOD 8/3/10

WOD:

20 Push Jerks (185lbs)
-Then-
6 Rounds of
5 Power Cleans (185)
5 Burpee Barbell Jumps

*12.13

WOD 8/2/10

Strength

5x5 Back Squat @ 75% of 1RM
5-5-5-5-8 @ 265lbs

- Then -

3 Rounds
50 Double Unders
25 Wall Ball "2 for 1"

*9.21