Wednesday, May 29, 2013

130530

10 min 
overhead squat work

then

for time
row 2k

Scott 7:16
Frank 7:35



Tuesday, May 28, 2013

130529

AMRAP 6 min:
3 burpees
3 pull-ups
6
6
9
9
continue up ladder by threes
then
rest as needed
then
AMRAP 6 min:
3 hand release push ups
3 goblet squats, 28kg
6
6
9
9
continue up ladder by threes

SH 246
FC 194


Monday, May 27, 2013

Sunday, May 26, 2013

130526

for time
run 800m
then
15-12-9
power cleans, 155lb
ring dips
then
run 800m

SH 14:03


Saturday, May 25, 2013

130525

cash in
3 min AMRAP
hang cleans, 100lb

SH 70

WOD
5 rounds for time
10 dead lifts, 185lb
10 bar-facing burpees
50 double-unders

SH 8:00

Thursday, May 23, 2013

130523

for time:
100 double-unders
30 ghd sit-ups
30 power snatch, 95/65
100 double-unders
30 ghd sit-ups
30 power snatch, 95/65
100 double-unders

Scott 13:29


Tuesday, May 21, 2013

130522

complete for time:
row 1k 
20 shoulder to overhead, 155#
row 500m
15 shoulder to overhead 
row 250m
10 shoulder to overhead

Scott 13:43 Rx
Frank 17:52 (135, 115)


Sunday, May 19, 2013

130519

AMRAP 9 min
3 single arm dumbbell snatch, 70lb
3 hand release push-ups
3 wall ball 20lb/10'
6 single arm dumbbell snatch, 70lb
6 hand release push-ups
6 wall ball 20lb/10'
9 single arm dumbbell snatch, 70lb
9 hand release push-ups
9 wall ball 20lb/10'

increase reps by 3 on each set until time is up

Scott 155

cash-out
back squat
135-155-185-225-245

Thursday, May 16, 2013

130516

21-15-9
kettlebell swing 70/53
burpees
then
row 1000m

Scott 8:23
Frank 9:50


Wednesday, May 15, 2013

130515

AMRAP 15 min
5 chest to bar pull ups
10 ring push ups
15 overhead squats w/PVC

Scott 360
Frank 312


Monday, May 13, 2013

130514

4 rounds for time
20 cal row
20 knees to elbows (on rings)
20 wall ball, 20lb/10ft

Scott 12:31
Frank 15:52


Sunday, May 12, 2013

130512

10 hspu
20 burpees
30 pull ups
40 gob squats
50 push press 75/55
60 walking lunges
70 push ups
80 air squats
90 kbs
100 double unders

Scott 25:18 Rx

Saturday, May 11, 2013

Thursday, May 9, 2013

130510 Helen

three rounds for time
run 400m
21 kettlebell swings 53/35
12 pull-ups

Scott 9:02
Frank  11:10

Wednesday, May 8, 2013

100509

10-9-8-7-6-5-4-3-2-1*
squat clean-thruster 95/65
toes to bar
*25 double-unders between rounds

Scott 13:35 Rx


130508

10 minute running clock:
row 2k
with remaining time
AMRAP alternating single-arm kb clean and jerk 
score = #reps clean and jerk
 Scott 25 (70lb)
Frank 21 (61lb)

Sunday, May 5, 2013

130507

50 hand release push-ups
50 kettlebell sumo deadlift high pull 70/53
run 200m
40 hand release push-ups
40 kettlebell sumo deadlift high pull
run 400m
30 hand release push-ups
30 kettlebell sumo deadlift high pull
run 800m

Scott 17:58


130505

4 rounds for time
10 hang power snatch 115/75
15 ring dips
20 front squats 115/75
then
run 800m

Scott 20:25

Thursday, May 2, 2013

130503

complete for time:
row 500m
20 deadlift, 155lb
15 power cleans, 155lb
10 push jerk, 155lb
100 double unders
10 push jerk, 155lb
15 power cleans, 155lb
20 deadlift, 155lb
row 500m

Scott 16:00 Rx


130502

AMRAP 15 min
9 kb swings 70/53
7 burpees
5 chest to bar pull ups

Scott 231
Frank 205
Candace 184