Saturday, June 19, 2010

Three rounds for time of:

10 muscle-ups

10 vertical jumps

20 one legged squats, alternating

Handstand walk, 20 yards

Completed in 16:17

Friday, June 18, 2010

For time:

Row 2k

50 thrusters, 45lb bar

Row 1k

35 thrusters

Row 500m

20 thrusters

Completed in 24:37

Thursday, June 17, 2010

For time:

Row 500m

30 reps, bodyweight bench

Row 1,000m

20 reps, bodyweight bench

Row 2,000m

10 reps, bodyweight bench

Completed in 25:10

Wednesday, June 16, 2010

"Elizabeth"

21-15-9 of:

135lb clean

ring dips

Completed in 7:49

Sunday, June 13, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

100x5x3

Dips

10x5 (last two weighted at 10 and 15lbs)

Clean

45x5x1

55x3x1

65x2x1

170x3x5

Saturday, June 12, 2010

WOD

Kettlebell Complex

5 snatches per hand

5 clean and jerks per hand

10 front squats

5 reverse lunges per leg

10 high pulls

5 one arm rows per arm

10 swings

Completed in 2:05

Friday, June 11th, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

95x5x3

Bench

45x5x2

65x5x1

85x3x1

105x2x1

210x5x3

Deadlift

135x5x1

155x3x1

185x2x1

290x5x1

Thursday, June 10, 2010

WOD

Six rounds for time of:

400m Run

25 Burpees

Completed in 18:53

Wednesday, June 9, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

90x5x3

Pull-ups

5x3

Power Clean

45x5x1

55x3x1

65x2x1

165x3x5

Sunday, June 6, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

80x5x3

Bench

45x5x2

65x5x1

85x3x1

105x2x1

205x5x3

Deadlift

135x5x1

155x3x1

185x2x1

285x5x1

Friday, June 4, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

75x5x3

Pull-ups

10x5

Power Clean

45x5x1

55x3x1

65x2x1

160x3x5

Thursday, June 3, 2010

WOD

21-15-9

HSPU

Ring Dips

Push-ups

Completed in 10:17

Wednesday, June 2, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

70x5x3

Bench

45x5x2

65x5x1

85x3x1

105x2x1

200x5x3

Deadlift

135x5x1

155x3x1

185x2x1

280x5x1