July 30, 2010

WOD
5 sets of:
25 Unbroken wall ball shots (20#)
20 Hang power cleans (105#)
15 KB swings (2 pood)
rest EXACTLY 2mins 30 secs btwn sets

July 29, 2010

AM WOD
Strength
Press 8x3 @ 65% 1RM (45sec rest)

Work Capacity
"Roy"
5RFT:
15 DL (225#)
20 Box jumps (24")
25 Pull ups

PM WOD
Clean 1RM for the day
then

15 Power cleans (135#/95#)
25 Burpees
50 Toes to bar
100 Double unders
800m run

July 28, 2010

WOD
16 minute timed trial run

Rest at least 2 hours then,

7 rounds of:
3 Muscle ups
100m sprint
(90sec recoveries)


Quote: "When it is obvious that the goals cannot be reached, don't adjust your goals, adjust the action steps."
~Confucius

July 26, 2010

WOD

5RFT:

5 Toes to bar
10 Ring dips

15 KB swings (1.5 pood)

Rest 3 mins then,

Run 1 mile

July 20, 2010

AM WOD
For time:
20 Back squats (225#)
40 Toes to bar
60 KB swings (2 pood)

rest 5 mins then,

3 sets of:
250m row
35 Double unders
(3 min recoveries)

PM WOD
15 min time trial run
3x15 pushups
3x15 situps

Quote
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
~Aristotle

July 19, 2010

WOD
Tabata Treadmill
30 sec on: 20 sec off (12% incline, speed should be 30sec slower than 5k, 1 mile pace)
Rest 5 mins then,
7min AMRAP:
3 HSPU
4 Strict pullups
5 KTE

July 7, 2010

WOD
10 min timed trial run
3x12 pushups
3x12 situps

July 6, 2010

WOD
3x1 mile intervals (5-10min recoveries)
then,
3x12 pushups
3x12 situps

July 5, 2010

WOD

6x200m sprints (rest 2 mins between efforts)

Rest 5 mins then

10 min AMRAP:

1 Burpee

7 HSPU

7 Box jumps (24"/20")

6 DB snatch on each arm (55#/35#)

July 4, 2010

Happy 4th of July!
WOD
5RFT:
15 KB Swings (1.5 pood)
9 Burpees
3 HSPU