Wednesday, March 2, 2011

Seven rounds for time of:

185lb front squat, 3 reps

7 L pull-ups

Completed in 8:27

Sunday, February 27, 2011

Split Jerk 1-1-1-1-1

185-205-215(PR)-220(press out)-220(fail)

Saturday, February 26, 2011

"Randy"

For time:

75, 75lb power snatches

Completed in 7:07

Wednesday, February 23, 2011

Tabata Bottom-to-bottom squat

20-22-20-18-18-15-15-15

Run 1 mile, completed in 7:55

Sunday, February 20, 2011

Back Squat 3-3-3-3-3

295-300-305-310-315

Wednesday, February 16, 2011

AMRAP in 20 mins of:

5 chest-to-bar pull-ups

10 ring dips

15 95lb OHS

Completed two rounds (lat strained and couldn't keep weight overhead)

Sunday, February 13, 2011

Three rounds of

10 weighted pull-ups (35lbs)

30 back extensions

Completed in 4:12

Saturday, February 12, 2011

Shoulder Press 1-1-1-1-1

115-125-135-145-150

Push Press 3-3-3-3-3

135-145-155-165-175

Push Jerk 5-5-5-5-5

135

Friday, February 11, 2011

Three rounds of:

10 Deadlifts

30 GHD sit-ups

Completed in 4:30

Sunday, February 6, 2011

"Lynne"

5 rounds max reps of:

bodyweight bench press

pull-ups

1: 20/35

2: 15/30

3: 11/25

4: 10/20

5: 8/20

Saturday, February 5, 2011

Three rounds for time of:

Run 400m

15 pull-ups

50 squats

15 pull-ups

Completed in 9:58

Sunday, January 30, 2011

21-18-15-12-9 rep rounds of:

115lb power snatch

wall ball shots, 20lb ball

KTEs

Completed in 24:19