Wednesday, March 27, 2013

Workout
10AM


Strength:  Overhead Squat 5-5-5-3-3-3
45x5, 115x5, 135x5, 155x5, 165x3, 175x3, 185x3
WOD:  For time:
- 20 Kettlebell swings, 2 pood
- 30 Toes to bar
- Run 400 meters

Time: 3:00

Tuesday, March 26, 2013

Workout
8AM

Skill:  Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups on 25# plates.

Made it to 7 minutes, then to  the floor

WOD:  AMRAP in 12:00 of:
- 4 Shoulder Press
- 8 Sumo Deadlift High Pull
- 12 Front Squat

Use 75/45# for the workout.

8 rounds

Monday, March 25, 2013

Workout
5:30PM


Strength:  Floor Press 5-5-5-3-3-3
135x5, 165x5, 185x5, 195x5, 205x3, 215x1
WOD:  In 10:00 complete:
- 1000m Row
Then rounds of:
- 10 Chest to Bar Pull Ups
- 200m Run

3 rounds

Wednesday, March 20, 2013

Strength: Deadlift 3-3-3-1-1-1
Warmup sets:
 135x5
 185x3
Work sets:
225x3
275x3
315x3
365x0
335x1
365x0

WOD: AMRAP in 10:00:
- 10 Deadlifts @225
- 8 Pull Ups
- 15 Wall Ball (20# to 10')

Friday, March 15, 2013

Workout
9AM

Strength:
Back Squats (low bar)
185x5, 225x5, 245x5, 255x3, 265x1

Conditioning
Annie
50-40-30-20-10
double-under
sit-ups

Time: ~11:0

Monday, March 4, 2013

Workout
10AM

Strength:  Weighted Pull-up 3-3-3-1-1-1
20x3, 30x3, 40x3, 50x1, 60x1, 65x1, 75x0
WOD: 5 rounds for time
- 10 Wall Balls (20# to 10')
- 15 Pull Ups
- 20 Kettlebell Swings - Russian (70#)

Time: 10:15

EXTREME SORENESS IN RIGHT SHOULDER!

Saturday, March 2, 2013

Workout
4PM

Bench Press
185x3x5

Friday, March 1, 2013

Workout
9AM


Strength: Hang Clean 3-3-3-1-1-1
95x3,115x3, 135x, 155x1, 175x1
WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips

Time: 3:58