6/24/10 12:00 pm class

WARM UP
1000m row
650m run

3x
10 GHD situps
10 hollow rock
10 KTE

Core work hurt

Hang Power Clean 5 4 3 2 1 - got up to 155#

Finisher
AMRAP 20 min
95#
5 thruster
7 HPC
10 SDHP

6 rounds total. Core was hurting during the thruster and I slowed down a lot on SDHP.

6/21/10 12:00 pm class

WARM UP
650m run

Pushup Ladder - up to 9

Tabata Abmat situps - was able to hold 12

OHS 5s - up to 115#

WOD "Nancy"
5x
400m run
15 OHS 75#

Time: 20:08. Much slower than when I did the challenge a while back, but able to do it with heavier weight.

6/17/10 12:00 pm class

WARM UP
Jump rope 5 min

20 rep back squat program, first time I did it in this series, still sore from Tuesday, but went for 185# and succeeded.

Push Press, Push Jerk, Split Jerk work
Every 2 min, 1 of each, total 10 rounds - got up to 145#

Finisher:
50 overhead walking lunges 45#
40 abmat situps
30 box jump 24"
20 KTE
10 burpees

Time: 11:46. Great workout, happy I pushed through despite lingering soreness from Tuesday!

6/15/10 12:00 pm class

WARM UP
650m run

Tabata Squat w/ squat hold during rest - pain

Front Squat work - got up to 185 x 5

WOD
21 FS 115#
42 pullups - black band
15 FS
30 pullups
9 FS
18 pullups

Time: 22:37. Front squats tough but manageable, pullups took a long time.

6/10/10 12:00 pm class

WARM UP
650 m run
3 rounds Cindy

OHS
Got up to 125#

WOD
21-15-9
OHS 95#
Pullups

Time: 11:30

6/7/10 12:00 pm class

WARM UP
DU practice

Tabata Hollow Rocks - managed to get a low of 10

Push Jerk 5 4 3 2 1
Only went to 135# for 3 reps. Working on dipping under the bar instead of push pressing it

WOD
5x
15 DB Push Jerk 30#
15 pullups
400m run

Time: 28:12. Pullups/running killed me. I probably could have gone heavier on the push jerk. I feel really out of shape after being out of the gym all of last week.

5/26/10 12:00 pm class

WARM UP
400m farmers walk 40# dumbbell

3x
5 pullups
10 pushups
15 walking lunges

Turkish getup - 15# dumbbell, awkward on my right side

5x5 bench press - went up to 215

WOD
21-15-9
Bench Press 135#
Pullups
Run 400m after each

Time: 17:30ish. I had to slow down a bit because my stomach was upset to the point of taking a risk if I pushed too hard.

5/24/10 12:00 pm class

WARM UP
400m run

Snatch work - only went up to 65#, not feeling great

WOD
7x
7 Power Snatch 65#
42 singles (subbed for 21 DU)

Time: 10:30ish. I went way too light on the power snatch, after feeling awkward working on squat snatches.

5/20/10 12:00 pm class

WARM UP
650m x 2 run
3 rounds Cindy

Med Ball Clean Progression

Hang Squat Clean Ladder - failed somewhere in the round of 7, using 125#

AMRAP 8 min
10 thruster 30# dumbbell
10 KTE

Total: 4 rds + 2 thruster. I got toes to bar on the first round of KTE.

5/18/10 12:00 pm class

WARM UP
650m run
Dislocates

3x 30s on, 10 s rest
Handstand hold (used box on last round)
Static ring hold
Front plank

3x5 DL
135, 225, 275

WOD
3x
15 DL 205#
6 pistols (using pole)
400m run

Time: 13:00. Back is already feeling sore.

5/13/10 12:00 pm class

WARM UP
1000m row

Snatch work

Sets of 5 - got up to 95#

WOD Running Randy
3x
Run 800m
25 power snatch 75#

Time: 23:42

5/10/10 12:00 pm class

WARM UP
400m run
500m row

Hang Squat Clean work

3s hang squat clean - got up to 135

AMRAP 12 min
10 hang squat clean (75#?)
10 wall ball burpee 20#

Total: 4 rds - 3 wall ball burpees

5/7/10 12:00 pm class

WARM UP
800m run
3x
10 Wall Ball
10 Pushups
10 Samson stretch

Sets of 5 Front Squat - Succeeded up to 185, failed on 5th at 195.

AMRAP 12 min
10 squat clean thruster 75#
10 pullups

3.5 rds + 2 pullups. My legs were so weak after doing heavy squats.

5/4/10 12:00 pm class

WARM UP
400 m run

2x
200m farmers walk 50# dumbbells
200m waiter carry 25# plate

Box Squats 5x5
Went up to 215#

"Animal"
150 KB Swings 2 pd - scaled to 1.5 pd

Time: can't remember, I think between 16-18 min

6/30/10 12:00 pm class

650m run

Skin the Cat

Heavy Back Squats - got up to 245# or so, concentrating on low back position

AMRAP 12 min
10 back squat 135#
10 burpees

5 rounds