WOD Mon 2/28/11

Strength:
10x2 Box Squat

*295 + Green Bands

HEAVY!

WOD:

5 Rounds (with 20lb vest)
5 Chest to Bar Pull Ups
2 Deadlifts (315lbs)
7 Burpees
10 Double Unders
100M Sprint

*8:18

WOD Sun 2/27/11

Strength:

1 Shoulder Press
2 Push Press
3 Push Jerk

4 Rounds for Max Weight
155-165-170(pr)-170

WOD:

Helen
3 Rounds
400M Run
21 KB Swings (53)
12 Pull Ups

*8.04(pr)

WOD Thurs 2/24/11

Strength: 5x3 Back Squat

230-235-245(2)-245(3)-250(2)

WOD:
3 Rounds of:
15 Front Squats (135#)
50 Double Unders

*5.44

WOD Wed 2/23/11

Strength:
Shoulder Press
155x2 155x2 155x2 155x2 165f

Push Press
165x2 175x2 185x2 195x2 205x2

Push Jerk
225x1

WOD:
3 Rounds
10 Deadlifts (300lb)
400M Run

*7.11

WOD Tues 2/22/11

Strength:

5x3 Front Squst
245-255-265-275(2)-275(1)

*Hamstring felt awful

WOD
12 MIN AMRAP
12 Squat Cleans (95#)
12 GHD Sit-ups

*5+5Sq Cl

Did not feel good at all, hope this turns around

WOD Sun 2/20/11

WOD:

Completed at 10,000ft

21-15-9
- Dumbbell Squat Cleans
- Push Ups

*7.06

Turns out the altitude was a killer!

WOD Fri 2/18/11

WOD:

21-15-9
Overhead Squat (135#)
Pull Ups

*4.56

WOD: Wed 2/16/11

WOD:

- 800M Run
- 35 Wall Ball
- 50 Back Extensions
- 100ft Walking Lunges
- 25 HSPU
- 400M Run
- 50 KB Snatches (53#)
- 50 Box Jumps
- 75 Sit Ups
- 25 Burpees
- 200M Run

*26.14

(Spent 2 days on the HSPU, everything else felt good- even the runs)

WOD Mon 2/14/11

Strength

Back Squat x 5
305-315-325-340(4)
*Ran out of time to do 5x5

WOD:
20 Min AMRAP
- 250M Row
- 10 OHS (95#)
- 3 Strict Pull Ups
- 6 Lipping Pull ups
- 200 Double Unders

*6 Rounds + Row/OHS

WOD Sat 2/12/11

Strength:

Power Cleans
10-5-2-1-1-1-1

155-185-255-270-280(f)-280(f)-280(f)

Push Jerk Practice
Worked up to 245

WOD:
3 Rounds
- 200M Run
- 10 Overhead Squats (135lbs)

*4:30

WOD Fri 2/11/11

Strength:

Front Squat:
255(1)-265(1)-275(1)-285(1)-300(f)-300(f)

WOD:
"Death by Squat Cleans" 135lbs
1 Squat clean the first minute, 2 the second...

*9 minutes- I just completed the 9 minutes (45 total squat cleans)

WOD Wed 2/9/11

Strength/Skill

Snatch Practice
175x2, 185x2, 195x2, 205F
Felt great until 205 and my shoulders weren't holding up.

1 Rep Max Deadlift - 445(PR!)

WOD:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*15.22
Felt Slow but did the sit ups and squats un-broken which is good for me.

WOD Tues 2/8/11

WOD:

5 Rounds, Each for Time (1 min rest between rounds)

- 10 Weighted Box Jumps (35lb KB in each hand)
- 15m Weighted Lunges (35lb KB in each hand)
- 20 Push Ups
- 5 Muscle Ups

*1.27, 1.26, 2.37, 3.06, 3.14

This got hard quickly.

WOD Mon 2/7/11

Strength

10x2 on the minunte of:
Back Squat - 255# + 2 blue bands on each side
Shoulder Press - 135#

WOD

1000M Row
-Then-
3 Rds of:
30 Kb Snatches (53#)
5 HSPU
20 GHD Sit Ups
-Then-
500M Row

*18.04

I was exhausted today, so this was an espescially long battle.

WOD Fri 2/4/11

Strength:

Front Squat 5x3
245-255-265-275-280(2)

WOD:12 Min AMRAP
- 3 SDHP (135#)
- 5 Hang Power Cleans (135#)
- 7 Snatch Grip Deadlifts (135#)
- Immediately After -
5 Min AMRAP
Double Unders

*10rds + 3SDHP
*245 Double Unders

WOD Wed 2/2/11

WOD:
21-18-15-12-9-6-3
Pull Ups
Burpees
* Between each round, 5 deadlifts (295#)

*13.53

I was in trouble early on with this WOD- deads felt great, burpees felt awful. I am ready for a rest day!

WOD Tues 2/1/11

Strength:

Back Squat
325(3)-335(3)-345(3)PR-355(1)

Tabata:
Squats (135#)
Push Ups

Squats-60? (I lost count)
Push ups-95