WOD: Fri 7/29/11

WOD:

6 Rounds
- 10 Thrusters (135#)
- 15 Deadlifts (135#)

*15:36

F*ck

WOD: Wed 1/27/11

WOD:

5 Rounds:
- 5 Power Cleans (135#)
- 20 Push Ups
- 50 Double Unders

*7.32

Post Wod:
1.5 mile run

WOD: Tues 7/26/11

Strength:

5x2 Squat Cleans

225. 235, 245, 255, 265(1), 265(1)

WOD:

10-9-8-7-6-5-4-3-2-1
- KB Swings (55)
- Box Jumps
- Goblet Squats (55)

*6.27

WOD: Mon 7/25/11

Strength:

Back Squat - 5x5
255-275-295-315-335(3)

WOD:

20 Min AMRAP
- 20 Slam Ball
- 20 Pull Ups
- 20 Lunges

*7rds + 30 reps

WOD Wed 7/20/11

WOD:

20 Min AMRAP
- 3 Muscle Ups
- 6 Shoulder Press (115)
- 9 SDHP (115)

*8 rounds + 4

WOD 7/19/11

WOD:

3 Rounds
- 10 OHS (135)
- 50 Double Unders

*3:38

Strength/Auxillary

5 Rounds (NFT)
- 50 Ft walk (245)
- 5 Squats (245)
- 50 ft walk (245)
- 5 Power Cleans (245)
- 400 M Run

WOD 7/5/11

WOD:

5 Rounds
- 10 Power Cleans (135#)
- 10 Wall Ball (30#)
- 10 Box Jumps (24")
*8.51

5 Min Max Distance Run
*1250M

WOD: July 2nd and 3rd

I have been really delinquent in getting posts up, but here are a couple from the weekend.

July 2nd WOD:

- 1 Rep Max Back Squat

10 Rounds at 135# of
- 1 Power Clean
- 1 Front Squat
- 1 Hang Squat Clean

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Dumbell Swings
- Hand Stand Hold (15 Seconds)

July 3rd WOD

21-15-9
- Dumbell Squat Cleans (55#)
- Man Makers (55#)
*12:59

All of these were done in a globo gym in Hutchinson, KS. I hate globo gyms.