Wednesday 2/25/09

5 Rounds:
-400m Run
-12 Deadlifts

18:10 @ 185 lbs

Friday 2/27/09

Fran

5:40 (PR from 6:36)

1 pull-up on the first min. 2 on the second. etc,.. until all reps cannot be completed within the minute.

16 rounds (1 shy of 17 darn...)

Front Squat 5-5-5-5-5 (got up to 165)

then

1 Clean, 3 Front Squat, 2 Split Jerk X 5 Sets (got up to 135)
*increase weight each set

This week

Monday:

“Nasty Me”
3 Rounds:
-50 Squats
-20 Kettlebell Snatch, Alt. Arms
-15 Handstand Push-Ups

13:something


Tuesday:

4 Rounds
-400M Run
-100M Bear Crawl

18:17


Thursday:

5 Rounds:
-12 Deadlift
-9 Hang Power Clean
-6 Front Squat
-3 Push Jerk

16:52 @ 115 lbs


Friday:

Run, Squat, Run (from Hell)

1600M Run
160 Squats
1200M Run
120 Squats
800M Run
80 Squats
400M Run
40 Squats

29:37; fun stuff...

3 Rounds:
-5 Pull-ups, 10 push-ups, 15 situps X 7
-10 Clean and Jerks (95 lb)

33 something

10-20-30-20-10
-Kettlebell Swing
-Ring Dip
-Jumping Pull-up

14:something; ring dips = fail

“The Chief” from CFSCC
Amrap in 3 Minutes:
-3 Power Clean, m-135# w-95#
-6 Push-Ups
-9 Squats
1 min. rest
-5 Rounds

4-4-3-4-3 @ 125 lbs

3 Rounds:
-800M Run
-10 Renegade Man-makers (new fav movement....)


25:50

a couple pick up bball games

plus

Annie - 9:27 (3 min PR; could make double unders smoother; will have sore legs tomorrow!)

21-18-15-12-9-6-3
-Power Snatch, m-65
-Double Under
-Box Jump


19:39; good repetition on the snatches to practice the full triple extension, yeeeaaa

2/03/09 WOD:

In 15 minutes:
-Run 1 Miles
-Max Rep Burpees
***score is # of burpees completed

114 burpees (~6:00 min mile)


2/04/09 WOD:

Rest day/get better from sickness day/don't want to work out in snow day haha

Two a day...let's see how i'll feel tomorrow

Noon WOD:

3 Clean and Jerks every 2 minutes for 14 minutes (115 lb)

then

1 Snatch every 45 seconds for 12 minutes (65 lb)

5:30 WOD:

Jackie - 8:00