August 31, 2010

Strength!
amrap pull ups w/ weighted vest

10 x 100m sprints - rest on walk back

August 30, 2010
Fight Gone Bad practice run
1 minute wall ball
1 minute sdhp
1 minute push press
1 minute row, cal

rest 1 minute; repeat

Reps: 310
Goal for event? 350+

August 28, 2010

Team WOD!
30 Tire Flips
400m Run
100 box jumps
200 push ups
100 burpees
500 jump rope
300 squats
100 knees to elbow

Team Time: 19:33

Friday, August 27, 2010

Strength
Front Squat
5x3; every other minute
[ended at 230 lbs.]

Metcon!
21-15-9
Pull ups
burpees
sit ups

Time: 4:35

August 24, 2010

Tabata jumping lunges

Metcon!
5 rounds
10 wall ball
60 seconds high knee jump rope
rest 90 sec.

August 23, 2010

Strength!
5x5 strict pull ups - w/ 53 lb kettle bell strapped on!

Metcon!
5 rounds:
20 box jumps
20 push ups

Time: 5:30

Endurance: 500m row x 4

August 11, 2010

Paleo Challenge WOD

30 box jumps
400m run
30 push ups
400m run
30 box jumps
400m run
30 push ups

Time: 10:30
Old Time: 11:52

Knocked off 1:22!

August 9, 2010

Power snatch work

Metcon!
3 Rounds

10 ground to overhead
200m Shuttle run

Time: 4:25

August 6, 2010
Strength:
Front Squat @ 32X0; 3 x 3 (200# final set)

Metcon:
10 min amrap
6 hang squat clean
12 pull ups
24 double unders

August 7, 2010
Team WOD!
800m Run
Tire Flips

300 Singles
amrap HSPU's

500m Row
Sledgehammer swings

August 9, 2010

Power snatch work

Metcon!
3 Rounds

10 ground to overhead
200m Shuttle run

Time: 4:25

August 5, 2010

Metcon!
5 Rounds

400m Run
15 KB swings (53#)
10 Ring push ups

August 4, 2010

Strength!
8x2 dead lift @ 55%

Metcon!
A1. 3x7 weighted lunges (7 per leg)
A2. 3x5 press

B. Tabata push ups

C. Ab work of choice

August 3, 2010

Metcon?!
5 Rounds!

10 pull ups*
5 HSPU's*
10 sit ups*

Time: 7:33

*wore 20lb weighted vest for move

July 2, 2010

Strength 1!
5x3 Thrusters; every other minute - increasing weight

Strenghth 2!
15 sec. on/45 sec. off - 5 rounds
Thrusters (135 lb)
Weighted Pullups (35lb KB)
Burpees