double donkey kong

wod:
21-15-9
kb swings 2 pood
burpees
box jumps
wearing 20 lb vest
then no rest without vest
21-15-9
kb swing 1 pood
burpee
box jump

cool down:
7 rounds:
1 min treadmill run 80% sprint
30 sec bicycle abs 2 count
30 sec back extensions

as many rounds as possible in 20 minutes of:

95 lb thruster 5 reps

95 lb hang power clean 7 reps

95 lb sumo deadlift high pull 10 reps

1K Row & CF warm-up

10 rounds for time of:
15 x deadlifts, 135 lbs.
15 x push-ups

3 mile run treadmill 18:27

followed by "death by pull-up" with a continuous running clock do 1 pull-up the 1st minute, 2 the 2nd and so on until you are no longer able to complete the required amount of reps within the minute. use as many sets as needed within the minute.

12 rounds 7 reps no kipping (need to practice more)

followed by 3 rounds not for time:

85 lb db chest press

25 leg raises

1 minute plank hold

a.m.
4 rounds for time:
40 split jump lunge
30 push-ups
20 shoulder press 40 lb dumbbell
10 pull-ups strict

then not for time 5 sets of 15:
back extensions
ghd sit-ups

lunch time
8oo m run with stairs repeat 4 times continuous at Talorsville high track
10 X 20 m sprint starts

tosh followed by 2 count with a cherry

tosh interval

3 rounds:

200 m sprint

400 m sprint

600 m sprint

rest the same amount of time it takes you to run each distance in between efforts

2 count up 2 count down of the following 4 exercises:

back squat 135 lb barbell

stiff legged deadlift 2 pood kb (feet elevated)

bicep curl 75 lb barbell

skull crusher 75 lb barbell

4 rounds 10 reps each exercise. complete entire round before resting but then rest as needed between rounds

cherry on top:

3 rounds for time:

45 lb barbell thruster 14 reps

burpees 7 reps

with a running clock for 20 minutes:

run 1.5 miles

with time remaining complete as many rounds as possible of:

10 kb swings 2 pood

10 ring dips

10 push-ups (hand release at bottom)

score is total rounds completed

step it up "annie"

for time:
50-40-30-20-10 rep rounds of:
step up on box with 35 KB in each hand (rx'd 24" box)
double unders
sit-ups

5k run
treadmill 19:16

strength work:
4 sets of 8 155lb incline chest press
then messing around
3 sets of 10 KB bicep curl 35lb
3 sets of 10 KB tricep overhead press
each single arm

5 rounds for time:

45 lb barbell overhead walking lunge 50 feet

21 burpees

rx'd 13:02

back in the habit (2 wod)

wod #1

for time:

50 knee to elbow

400 m run

40 knee to elbow

400 m run

30 knee to elbow

400 m run

20 knee to elbow

400 m run

10 knee to elbow

400 m run

-rest-

w0d #2

10 rounds for time of:

30 lb dumbbell hang squat clean 10 reps

115 lb push press 5 reps

wod#1 runs on treadmill 18:51, wod #2 rx'd 13:26. i am sore from luce yesterday already if i didn't eat so much processed food who knows?

"luce" hero wod

wearing a 20 lb vest 3 rounds for time of:

1 k run

10 muscle-ups

100 squats

subbed 3 pull-ups, 3 dips for 1 muscle-up time of 37:46. I got a 20lb vest for my birthday, today was first wod with it that was fun let me tell ya

cool-down tabata sit-up wearing vest. 69 sit-ups completed

"Angel"

wod compliments of sealfit for time:
20 thrusther 95 lb, 20 kb swings 1.5 pood, 20 pull-ups, run 400m
15 thruster, 15 kb swings, 15 pull-ups, run 800m
10 thruster, 10 kb swings, 10 pull-ups, run 1 mile

rx'd 24:12. I hadn't worked out since last saturday trying to recover from a head cold, no excuses just results. regardless to say I need to get serious and get in shape.

bear complex progressions

5 rounds for time:

1 power clean

7 front squat

7 push press

7 back squat

7 push press

95lb barbell dropping bar negates round, do 15 ghd sit-ups after each round

bear complex progressions

sept 10th happy birthday to me

1 min ladder interval run

1 min 0n 50 sec off 1 min on 40 sec off 1 min on 30 sec off 1 min on 20 sec off 1 min on 10 sec off 1 min on 20 sec off 1 min on 30 sec off 1 min on 40 sec off 1 min on 50 sec off 1 min on

cover as much ground as possible

-rest-

"GI Jane"

100 burpee pull-ups for time

12:05

pull-ups almost like jumping pull-up did outside at park near house bar needed to be taller, still i ripped my hands up with blisters for the first time doing pull-ups hurts so good

sept 09, 2010

ran outside house loop 25:56 around 3.5 miles

wod

21-18-15-12-9-6-3 rep rounds for time of:
sumo deadlift high pull 75 lb
push press 75 lb
knee to elbow
rx'd 12:42 knee to elbow slow me down when i practice good form

then for strength dumbell chest press 85lb 4 sets of 8-10. rest as needed between sets

Iron's mike kb sister

wod:
5 rounds:
50 yd sprint then 20 kb swings
you have 1 minute to complete work listed above followed by a 2 minute recovery repeat for 5 rounds

-rest as needed-

400 m walking lunge (iron mike)

for every 1 sec over 1 minute on first part you must complete 4 burpees or eat a donut, jelly-filled.

did first part with kids in stroller for added resistance. completed all rounds no penalities although 4th and 5th rounds close at 58, 59 seconds. I once read about making helen times faster by pulling down with the kb during the swing but I tried that and almost sterilized myself.
iron mikes completed in 14:24 I measured in my car 400m from house and just did that.

sept 6th save some 'labor' for the day

complete as many rounds in 15 minutes that you can of:

50 lb dumbbell push/jerk, 5 reps

7 box jumps, 30" inch box

modified bench i jumped on is 22 inches, 27 rounds in 15:15.

sept 4th "the morning after"

wod:

3 rounds for time:

75 sit-ups (feet unanchored)

35 kb overhead tricep press (1.5 pood two hands at a time)

30 sumodeadlift high pull with kb 1.5 pood

25 goblet squat kb 1.5 pood

20 deadlifts 135 lbs

15 hang power clean 95 lbs

10 back extension with 25 lb plate

rx'd 32:58 (i wish i had a 2 pooder that would of been a little sweeter)

rest and then complete (i drove to bingham high school track)

4 x 400 m runs with 2 min recovery in between.

run times :78 sec, :80 sec, :82 sec, :81 sec.

unfortunately i only have one speed in my wheel house a step above super snail pace holy cow come on.

"chelsea"

sept 3 benchmark wod baby

5 pull-ups

10 push-ups

15 squats

on the minute every minute for 30 minutes.

first off happy birthday old man. this one was fun. finished first 24 rounds at 40 sec each minute, last 6 rounds at 45 sec.

wednesday sept 1st

wod:

3 rounds

800m run

then in the same amount of time it takes to run

30 ghd sit-up, 50 flutter kicks, plank hold for remainder of time

5 min rest then

3 rounds for time

30 front squat 95 lb

30 kb swings 1.5 pood

30 close grip (tricep?) push-up (elbows brush your lats on way up and down)

Rx'd 18:15. i need to get in shape seriously no one likes a fatty just kidding