Saturday Park WOD!

"Stations"

AMRAP 10min. each station:

Station 1:
5 dips
10 bench jumps
15 sit-ups

Station 2:
5 pull ups
10 burpees
3 hill sprints

Try to minimize transition times between stations.

Why Steve is sore…

Tuesday:

Warmup...DROM & rowing

Buy in:
3 rounds
10 slam balls @ 18lbs.
10 Front Squats @ 45lbs.

WOD:
Back Squat
5-5-5-3-3-3
Rest 5min. then
AMRAP 12min.
5 pull ups
10 push ups
15 box jumps @ 24" box

Hit 8 rounds in the AMRAP, fell twice. Don’t have weight for squats yet. Haven’t downloaded the pics. 

Wednesday:

Warm up-DROM & rowing

Buy in:
5 Turkish get ups (each side) w/35lb. kb

WOD:
Hopper Deck 4 of hearts
For time:
10-20-30
Slamballs @ 18lbs.
Walking lunges w/30lb. DB's
Overhead Squats @ 65lbs.
13:55 – weight was too heavy for lunges…was moving too slow.

Cash out:
3 rounds
10 Renegade Rows (5R/5L) w/30lb. DB's

It feels like a Tuesday!

Back Squat
5-5-5-3-3-3
Rest 5min.
AMRAP 12min.
5 pull ups
10 push ups
15 box jumps

Saturday's Park WOD...

For time:
Run 400m
40-30-20-10
Overhead Squats w/pvc
Mountain Climbers (2-count)
Sit-ups
Run 400m

12:32

Rested Sunday and worked 14 hours yesterday.

Happy Friday!!!

Deadlift
5-5-5-3-3-3
Rest 5:00
For Time:
20 DB Split Cleans (10 Split rt/10 Split left)
20 DB Push Press
20 KTE
16 DB Split Cleans (8 Split rt/ 8 Split left)
16 DB Push Pres
16 KTE
8 DB Split Cleans (4 Split rt / 4 Split Left)
8 DB Push Press
8 KTE

Wednesday 6-17-09

Thruster
1-1-1-1-1-1-1

AM Thursday metcon

Barrier Burpees
3 min.
Rest 90 seconds
2 min.
Rest 90 seconds
1 min.

37-25-16... Tough stuff!

Good morning separate blog enthusiasts...

In an effort to keep my own training (which I am constantly switching up) separate I have created a blog to track my own progress. EFB will still remain in action, but will be geared more to the members of Elite Fitness Bako and not myself. Please make a note of it. Thank you and good day!!!