Monday, 5/30/2011

Valhalla Day 4

Murph

20# weight vest
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run

MDP: 74:03
my body is shot today, had to push through the pain and finish

Sunday, 5/29/2011

Valhalla Weekend:

"Randy"

75 Snatch @ 75#

MDP: 4:49

Saturday, 5/28/2011

Valhalla Weekend day 2
Ryan
Five rounds of:
* 7 Muscle-ups
* 21 Burpees

MDP: 31:34

Friday, 5/27/2011

Valhalla Weekend:

"Michael"
3 Rounds
* Run 800 meters
* 50 Back Extensions
* 50 Sit-ups

MDP: 31:05

Tuesday, 5/24/2011

21-15-9
Deadlift: 315
Box Jumps: 30"

MDP: 8:37

Friday, 5/20/2011

Strenght
1 Snatch on the minute for 10 minutes
MDP: 165

4 Rounds

10 SDHP 65/95

10 Squat Box Jumps @ 24"

10 Push Press 65/95

after rounds 1 and 3 Run 200 M

after rounds 2 and 4 Row 300 M

MDP: 11:33

Thrusday, 5/19/2011

Squats 3,3,3,3,3
MDP: 315,325,335,345,355

2 x 40 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

Tuesday, 5/17/2011

10 rounds

6 Knee to Elbows
9 Box Jumps 24"
12 Sledge hammer strikes 16#

MDP: 17:56

Monday, 5/16/2011

5 min AMRAP

3 reps 275# Dead lift

7 reps 115# Push Press

MDP: 8 Rounds + 3DL + 4 PP

Saturday, 5/14/2011

3RM Weighted pull-up MDP: 40

On the minute

Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

MDP: 215# no penalties

Tuesday, 5/10/2011

Snatch 2,2,2,2,2,2,2

MDP: 135,145,155,165,175,180,185

Tuesday, 5/10/2011

Snatch 2,2,2,2,2,2,2

MDP: 135,145,155,165,175,180,185

Monday, 5/9/2011

Strength :
12x2 @225# 45sec rest

WOD:
Med ball clean @ 20#
10,9,8,7,6,5,4,3,2,1
GHD sit ups
2,4,6,8,10,12,14,16,18,20

MDP: 15:07

Friday, 5/6/2011

3 rounds for time

6 "Mitch" Flips in and outs
18 wall balls

MDP: 6:03

Thrusday, 5/5/2011

Short Flight Simulator

5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
of Double Unders
* you must complete each set unbroken before moving on.

MDP: 10:43
Misses: 25,35,30,20X3

Thursday, 5/3/2011

8 Set of 2 Squats @ 315# (1 min rest)
bent over row 3x 12 @ 45# db's

Max 2 rep Box Jump MDP @ 40"

8 40m sprints