Past couple of WODs

Monday night

"Fran"

For time:
21-15-9
Thrusters
Pull ups

5:58 - 65lb. Thrusters - almost all dead hang pulls. Can't wait to get the pull-up bar installed. :)

Tuesday night

3 rounds for time:
Rum 400m
15 FS
30 Abmats

14:34 - 95lbs. for Front Squats - This sucked!

Wednesday AM

Run 5k

28:59 - Either we went a lot further than 5k, or we've gotten fat and slow.

Saturday Park WOD:

"1776"
For time:
17 Burpees
76 Squats
17 Hill Sprints
76 Push ups
17 Pull ups
76 Sit ups
Run 1700ft.
76 Bench Jumps

27:14 - Push ups were the hardest part.

Friday 7-3-09 WOD

AMRAP 20min.

5 Ring Dips
10 Slam Balls
15 SDHP's

Got somewhere between 8-10 rounds. Lost count. 65lbs. for SDHP's. 18lb. ball.

5am trainer WOD

For time:
Run 400m
50 Barbell Thrusters
Run 400m
50 Burpees
Run 400m
50 Barbell Hang Squat Cleans
Run 400m

Post time to comments.

Tuesday 6-30-09

M.E. Press 5-5-5-3-3-3

Rest 5:00

DB Swing 20 Reps / Pull-ups 20 Reps
DB Swing 18 Reps / Pull-ups 18 Reps
DB Swing 16 Reps / Pull-ups 16 Reps
DB Swing 14 Reps / Pull-ups 14 Reps
DB Swing 12 Reps / Pull-ups 12 Reps

Press - 95-100-100-105-110 (2reps fail +1)- 110 (2reps fail +1)

Metcon - 16:13 @ 24kg bell

Warm-up - Standard + CA warm-up

Buy in: 3 rounds
10 ring push-ups
15 abmats
15 good mornings