Warm Up

3 Rounds

5 Pushup Variations (1 Variation is 4 pushups in different hand positions)
10 Knee to Elbows

Strength WOD

5x5 Hang Power Snatch

Got up to 115lb but my form was jacked, so I lightened up the load and just worked on proper form, getting my feet set and body under the bar.

WOD

5 Rounds

15 Hang Power Snatch at 75Lb
15 Ring Dips

Time: 17:17

WarmUp

650m Run
50 Walking Lunges (25 Each Leg)

Push Jerk 5x3

warm up: #115

Work Sets: #165lb, #175lb, 185lb, 195lbx1, 195lbx2

A little bummed I did not string three 195lb together. I mindfuck myself too much whenever I put weight overhead. Need to become more confident that I can do "heavy" weight overhead. Also I need to get more leg power with these, and not make it sort of a push press instead of jerk.

WOD:

Five Five Minute Rounds
AM Reps AP in 1 minute each of
Push Jerk(95lb)
Sumo Deadlift High Pull (95lb)
400m Run you get 3 minutes to run this and rest for the remainder.

Total Reps=145 (RX)

650m Run

5x5 Back Squat Program#3

Warmed up by doing 135lb 5 times; then got into it.

Work Sets: 205lb 5X5
The plan was to do 85% of 235lb which is/was my max 5 rep effort. I stuck to the plan and did it. Next week going to go heavy and see if I can hit a 245lb 5 rep set.

WOD:

Double Tabata
WallBalls(#20)
Burpees

Tough little finisher, wall balls don't get any easier for me!

Saturday 7.24.10

Air squats in 2 minutes: 83

Self paced 5x3 Snatch
95x3
95x3
125x3

Wasn't feeling to confident with these so I shut it down at 125.

Finisher: I thought this looked not so bad!
21-18-15-12-9-6-3
Power snatch @75
Box jump burpee w/24" box
Time: 22:28

This was SOOOO much harder then it looked! I was a beaten man after this! LOVE IT.

Warm-Up
3 x 500m Rows
80/90/100%

One Tabata: K2E and Hollow Rocks

Strength
3 x 3 Deadlift
225lb
275lb
305lb

WOD

AMRAP in 20 minutes
(3 minutes work/1 minute rest)

Rx
3x Deadlift (#225lb)
6x KB Swings (1.5 pood)
9x BoxJumps(24')

12 rounds

Warmup
650m Run, dislocates

Max Burpies in 2 minutes: 42

5x5 Backsquat
Worked up to 225lb. Ran out of time for my 5th set. Going to use 235 as my baseline for the next 5x5 and do 85% of that.


WOD
100ft Walking Lunges
21xPull ups/21xSit ups

100ft Walking Lunges
18xPullups/18xSit ups

100ft Walking Lunges
15xPullups/15xSit ups

100ft Walking Lunges
12xPullups/12xSit ups

100ft Walking Lunges
9xPullups/9xSit ups

100ft Walking Lunges
6xPull ups/6xSit ups

Time: 13:28

650m Run

Tabata Squats

5x5 Chin Ups(black band)

5x3 Bench Press

Finished at 205lb.

WOD:

3 rounds for time
10xBodyweight Bench Press 170LB Rx
15xPullups
800m Run

19 Minutes. Once again the runs kill me!

Warm Up
21 15 9
Double Unders and Knees to Elbows


WOD

Push Press
5,5,5,5,5

95 x5
115 x5
135 x5
155 x5
165 x4

Kinda bummed I didn't get my 5 at 165lb. But my shoulders were not feeling great most of today, so I'll take it.

-break

Three rounds for time:
Run 400 meters
25 Push Press #95/65
15 Burpee

Time: 17:40

WarmUp

650m jog

Double Tabata
Hollow Rocks/Squats

WOD

Cleans
3, 2, 2, 1, 1, 1
95#, 115#, 145#, 165#, 185# Stopped at 185. I might have another 10lb in the bag


"Elizabeth"
21-15-9 rep rounds for time:
Clean 135lb#
Ring Dips

19:16 RX
This workout was grueling. Cleaning that weight was tough. My goal was sub 20minutes and I hit it so that makes me happy. I probably spent 17 minutes of this workout on the cleans!

Warm-UP

650m 2x round block

Body Weight Warmup

3 Rounds

30s Squats
30s Sit Ups
30s Push Ups
30s Pull Ups

~190 total reps

WOD

5 rounds

21 Bench Press at 135lb
400m run

Time: 27:08

WarmUp: 500m row

Strength WOD

Strict Press
5x3

95#x3
115#x3
135#x3
145#x2 Failed on this one. Rested for three minutes and did it in the next set.
145#x3

Finisher WOD- "Dirty Dozen"
12x Strict Presses 95#
12x sit-ups
12x box jumps 24"
12x DU
12x ring dips
12x KB swing 2 pood
12x HSPU (OUCH) My weakest exercise on this workout.
12x wall ball 20#
12x burpees
12x K2E
12x C2B pull-ups
1200m row

Exchanged rowing for running because of my mangled toe!
Time: 13:30~

WarmUp:

650m run

Tabata Squats w/ holding at the bottom for the rest portion.


Strength:

5x5 Front Squats

135 x5
155 x5
175 x5
185 x4 Fail on 5th. This was it for me. Tough, but I think it may be a PR.

WOD:
RX
21 Front Squats at 135LB
42 PullUps
15 Front Squats
30 PullUps
9 Front Squats
15 PullUps

Time: 17:32

Getting back into the swing of things workout wise....

Felt good today:

Warmup: 3 rounds

5 PullUps
10 PushUps
15 Squats

650m run

WOD:

3, 3, 3, 3, 3 OHS

95lb
125lb
145lb
failed at 165 and 155. Tough to find the balance point on these as the weight gets heavier. Need to practice the technique more.

MetCon:
21, 15, 9 rep rounds for time of: (10 MIN CUT-OFF)
Overhead Squat #95lb - NO RACK.
Chest to Bar Pull-Up

7:05

Workout of the Day
"2-YEAR ANNIVERSARY WOD"
For time:
Run 800m then...
Four rounds:
25 Wall Ball #20/14
25 Push-Up
25 Jumping Squat
25 Pull-Up
then... Run 800m


45 Grueling Minutes! Wall Balls are still my personal hell

WarmUp

650m Run
L Sits - 5 rounds at 30 seconds each
Tire Flip - 100 meters for time
Tire flip destroyed me, I was a wreck after this!

WOD
5 x 5 One Arm Dumbell Push Press

maxed at 65lb

MetCon:

5 rounds;

10 Lunges with 40lb dumbells
10 dumbell swings with 55lb dumbell

Time: 7:30