Tuesday, 6/28/2011

A. Ass to Grass Front Squat @ 30X1; 4-5 x 5; rest 5 min

B. L Pull Ups @ 2111; amrap (-1) x 3; rest 2 min

C. 5 min - 3 sets of a rotary mid section movement/side

(wood choppers, db swiss ball russian twist, windshield wipers, tornadoe ball twists, med ball throws to wall...)

MDP:
A.185,205,205,205,205 tweeked back over the weekend so stayed light
B, 5,5,4
C Round 1 Green Band wood choppers 10 each side, 10 25#db swiss ball russian twist (MDP 3 rounds)
Round 2 Green Band wood choppers 10 each side, 10 53# windshield wipers (MDP 3 rounds + 14 Wood Choppers)
Round 3 Green Band wood choppers 10 each side, 10 20# Med Ball Twists each side (MDP 4 rounds + 17 Wood Choppers)

Friday, 6/24/2011

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

MDP: 14:26

Wednesday, 6/22/2011

Weighted Pull ups 3,3,3,3,3
MDP: 35,45,53,55(3f),55(2f)

Tuesday, 6/21/2011

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

MDP: 8 rounds + 1 MU

Monday, 6/20/2011

5 DL @ 315 every minute for 10 minutes

then

15 Muscle ups for time

MDP: 6:45 and all DL completed

Thursday, 6/16/2011

8 rounds for Time:

100 m sprint
5 plate push up jumps
16 Sledge hammer strikes

MDP : 16:24

Tuesday, 6/14/2011

10 rounds For Time
20 KBS @ 2 pood (-2 every round after the first)
10 Pull-ups (-1 every round after the first)
MDP: 12:31

Monday, 6/13/2011

Squat cleans 3,3,3,3,3
MDP: 155,175,185,205,225

3 Rounds for Time
500 m row
30 Knee to Elbows
MDP: 12:36

Saturday, 6/11/2011

Grace
30 Clean and Jerks @135# for time:

MDP: 2:51

Thursday, 6/9/2011

Rounds for Time
21-15-9
Back Extensions
GHD Sit ups

Before each round 40 yard walking lunges with 45# plate

MDP: 10:45

Wednesday, 6/8/2011

Snatch Balance 2,2,2,2,2

then

30 "Mitch" flips, do 3 burpees on the minutes every minute until all 30 mitch flips are complete.

MDP

135,145,155(2f),155,165

then

8:37

Tuesday, 6/7/2011

15 rounds

2 HSPU

2 Press @155

MDP: had to switch to Abmat under head on round 12

Saturday, 6/4/2011

For Time:

5 rounds

run 400m

10 "mitch" flips

10 pull ups

MDP: 28:37

Thursday, 6/2/2011

50 Turkish Get ups @ 1.5 pood

Tuesday, 6/1/2011

Power Clean
1-1-1-1-1
MDP: 245,265,285,295,305(f)

then
10 min AMRAP
25 double unders
5 HSPU

MDP: 5 rounds + 25 du's

WOD #2 for time

10,9,8,7,6,5,4,3,2,1 Box Jumps 20"
1,2,3,4,5,6,7,8,9,10 Push ups
MDP: 3:58

Arms were still tired from the Valhalla weekend