Friday, April 30, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

265x5x3

Press:

45x5x1

55x3x1

65x2x1

115x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

125x3x5

Thursday, April 29th, 2010

WOD

10-9-8-7-6-5-4-3-2-1 of:

chest-to-bar pull-ups

30" box jumps

GHD sit-ups

Completed in 11:16

Monday, April 26, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

255x5x3

Press:

45x5x1

55x3x1

65x2x1

110x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

120x3x5

Wednesday, April 28, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

260x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

165x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

245x5x1

Saturday, April 24, 2010

WOD

AMRAP in 8 minutes of:

4 HSPUs

8, 1 pood KB swings

12 GHD Sit-ups

Rounds: 8

Friday, April 23, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

250x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

160x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

240x5x1

Thursday, April 22, 2010

WOD

5 Rounds for time of:

10 Ring Dips

10 Pull-ups

Run 200m

Completed in: 9:15

Wednesday, April 21, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

245x5x3

Press:

45x5x1

55x3x1

65x2x1

105x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

115x3x5

Monday, April 19, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

240x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

155x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

235x5x1

Saturday, April 17, 2010

WOD

For time:

15 Power Snatches, 95lbs

30 Box Jumps, 24" box

10 Power Snatches

20 Box Jumps

5 Power Snatches

10 Box Jumps

6:24

Friday, April 16, 2010

Starting Strength

Squat:

45x5x2

95x5x2

135x3x1

185x2x1

235x5x3

Press:

45x5x1

55x3x1

65x2x1

100x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

110x3x5

Thursday, April 15, 2010

WOD

10 Rounds of:

Row 1 Minute

Rest 1 Minute

1 HSPU penalty for every 5 meters under 3,000

1) 293

2) 290

3) 279

4) 272

5) 265

6) 264

7) 261

8) 258

9) 259

10) 255

Total = 2,696 therefore a 61 HSPU penalty

Wednesday, April 14, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

230x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

150x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

230x5x1

Sunday, April 11, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

225x5x3

Press:

45x5x1

55x3x1

65x2x1

95x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

105x3x5

Saturday, April 10, 2010

WOD

Weighted Pull-ups

1-1-1-1-1-1-1

50-50-50-50-50-50-50

Skill Practice: Snatch Balance

Friday, April 9, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

220x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

145x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

225x5x3

Thursday, April 8, 2010

WOD

Cash in:

10 DUs

5 rounds for time of:

10 push-ups

10 ring dips

10 GHDs

17:57

Wednesday, April 7, 2010

Starting Strength

Squat

45x5x2
95x5x1
135x3x1
185x2x1
210x5x3

Press

45x4x1
55x3x1
65x2x1
90x5x3

Power Clean

45x5x1
55x3x1
65x2x1
100x5x3

Sunday, April 4, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

210x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

140x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

220x5x3

Saturday, April 3, 2010

WOD

AMRAP in 15 mins of:

3 HSPUs

5 Strict Pull-ups

7 KTEs

Completed 11rounds plus 5 pull-ups

Friday, April 2, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

205x5x3

Press

45x5x2

55x3x1

65x2x1

85x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

95x5x3

Thursday, April 1, 2010

WOD

Cash In:

5, 95lb OHS

Run 400m

5 ring dips

Run 400m

10 ring dips

Run 400m

15 ring dips

Cash Out:

5, 95lb OHS

Completed in 8:22

Wednesday, March 31, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

200x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

135x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

215x5x3