06-30-11

wod:

4 rounds each for time:

500 m row

rest 3:00 min between intervals

then,

3 rounds

10 power clean 135 lb

20 sumo deadlift high pull 2 pood kb

06-29-11

1 min on 1 min off for 10 rounds

run, bike, swim, or row choose one.

goal is to cover as much distance as possible.

7 rounds:

20 walking lunge steps 45 lb plate oh

20 push-ups

20 sit-ups

06-28-11

warm-up

3 mile run

wod: "Jackie"

for time:

1000m row

50 thruster 45lb barbell

30 pull-ups

06-25-11

warm-up

3 mile run

wod:

7 rounds for time:

3 front squat 135 lb

6 sumo deadlift high pull 135 lb

9 kb swings 2 pood

12 ring dips

16 step-ups (8 each leg) on 24 inch box

06-24-11

warm-up 2 mile run

then

5 rounds for time:

15 db hang squat clean 35 lb

15 strict press 35 lb db

30 sit-ups

06-23-11

wod: 4 rounds for time:

25 burpees

400 m run

500 m row

06-21-11

for time 10 rounds 0f 10 reps for each exercise of:

pull-ups

kb swings 1.5 pood

hand release push-ups

back squat 95 lb

ghd back extension

ghd sit-up

06-18-11

run 5 k

20 min amrap

complete as many rounds as possible in 20 minutes of:

5 power cleans 145 lb

10 toes to bar

15 thrusters 30 lb db

post rounds completed to comments

Double down

for time:

225 lb deadlift 21 reps

50 squats

135 push press 21 reps

225 lb deadlift 15 reps

50 squats

135 push press 15 reps

225 lb deadlift 9 reps

50 squats

135 lb push press 9 reps

rest until recovered

"pain train"

1000 m row for time*

*every 15 strokes stop and do 15 burpees and continue until you get to 1000 m

post time and total burpees completed to comments

"The Vortex"

Run 1.5 miles

at the 1st minute mark do 15 push-ups

at the 2nd minute mark do 15 scissor jumps (lunge jumps) count every left foot forward

at the 3rd minute mark do 15 push-ups

at the 4th minute mark do 15 scissor jumps

continue in this pattern until you have run 1.5 miles.

the "vortex" happens when you can not get any running in between movements, do not get caught in the vortex.

track time with kb

5 rounds for time:

800 m run

10 burpees

15 goblet squat 1.5 pood

20 kb swings 1.5 pood

25 walking lunge steps

30 sit-ups

06-09-11

wod:

10,9,8....1 reps of deadlift 185 lb

1,2,3.......10 x 5 double unders

so 10 deadlifts, 5 double unders, 9 deadlifts 10 double unders, 8 deadlifts, 15 double unders, ect.

then, 4x 10 bench press 185 lb

rest as needed between sets

then 6 x 250 m row

rest 2 minutes between sets, these are all out.

Track work

wod:

10 x 400 m sprints

recover 1:30 between efforts

try not to deviate more than 10 seconds from fastest time

score fastest time

cool down:

20 reps of each of the following movements: 4 count flutter kicks, 4 count bicycle crunch, leg levers, russian twists, v-ups, hollow rocks, sit-ups.

06-07-11

wod1:

1000 m run

30 hand stand push-ups

1000 m row

rest 5-10 minutes

wod2:

15-13-11-9-7-5-3-1 rep rounds of:

hang squat clean 95 lb

pull-ups

push-ups on p-bars feet elevated.

06-04-11

warm-up

run for 30 minutes

wod:

21-18-15-12-9-6-3 rep rounds for time of:

wall ball 25 lb ball 10 ft target

slam ball 30 lb

push-up hands release

toes to bar

06-02-11

for time complete:

25 pull-ups

25 back extensions

500 m row

20 sit-ups

400 m row

20 sit-ups

300 m row

20 sit-ups

200 m row

20 sit-ups

100 m row

20 sit-ups

25 pull-ups

25 back extensions

06-01-11

run 5 k

then

5 rounds for time:

15 thrusters 95 lb

15 bar facing burpees