September 2011
16 posts
09232011
O-lifting
Sep 26th
1 tag
09212011
Part A: 5 Rds: DB Bench Press & DB Bent Over Row for load Part B: 20 min AMRAP: 5 DB Snatch R & L 45#-10 Push Ups-20 Dbl Unders: 19+30 Part C: 4 Rds: 200m Row-6 Squats-6 T2B-6 Pull Ups-6 T2B
Sep 22nd
1 tag
09202011
WU: 10-9-8-3-2-1 2Fer WB & 1-2-3-8-9-10 T2B WOD: 50-40-30-20-10 Push Ups & 5 PC btwn each set. I used 205# 7:50
Sep 21st
09172011
Big O-lifting session
Sep 21st
1 tag
09152011
WOD 1: 5 min AMRAP 2 Pood KB: 1, 2 ,3 4,…. KB Snatch Right Arm then KB Snatch Left Arm then Goblet squat as high as you can get. (Got to 9 on the goblet squat) WOD 2: 50-40-30-20-10 20# Ball Slam-Push Ups-Ab Mat Sit Ups: 14:31
Sep 17th
1 tag
09132011
SWOD: EMOTM For 12 min: 2 HPC + 4 FS: First 8 mins 185Lbs Last 4 205lbs. WOD: 4 Rds: 5 135 HPC-10 BJ- 15 KBS 3:53 Should be well under sub the the SWOD took a toll. This was immediately post SWOD.
Sep 14th
1 tag
09082011
SWOD: Snatch Balance 3x5 95-115-135, 3x3-155-155-175, Singles: 185, 205, 225F WOD: 5 Rds: 10 DL 225#-10 HR Push Ups-10 Barbell Roll Outs: 6min & change
Sep 14th
09122011
BP-185x15- 225x5x4 Rows: 4x12  10 min AMRAP: 15 Burpees & 30 Double Unders: 8 Rds. (Burpees sucked after benching)
Sep 14th
09112011
30 min Run 4x10 Shoulder Press 45# & Weighted Sit Ups 100 30# Ball Slams
Sep 14th
09092011
5K
Sep 14th
1 tag
09032011
Snatch: 3x3 135, 5x3 145-155-155-165-165, Singles: 175-185-195-200-205-210F C&J: 185x3+1, 195x3+1, 205x3+1, 225x1+1 Clean Pull: 2x5 245, 4x4 265 FS: 3x4 205, 4x4 225 BE 5x10 45
Sep 14th
09022011
SWOD: BP: 185x15-205x12-225x10-245x8-205x12-185x15 WOD: 5 Rds: 30 Double Unders & 15 Hand Release Push Ups: brutal post bench press session 3:01
Sep 3rd
1 tag
09012011
Muscle Snatch: 4x4 65#, 85#, 105#, 125# Hang Snatch: 135#x5x4, 155#x3, 165#x3, 175#x1, 185#x1 Clean+Front Squat+Jerk: 205#x3+1+1x6, 230#x1+1x2 Clean Pull: 230#x5x4 255#x3x2 Back Extension: 3x15 45# Gravity Boots: 3x15
Sep 2nd
08302011
WU: 500m Row then 3 Rds: 10 Hollow Rocks-10 Ring Pull Ups-10 Diamond Pushups Skill: 3x10 HSPU & 5x25 Double Unders WOD: 21-18-15-12-9-6-3 of 45# DB Thrusters & Abmat SitUps with 100ft Walking lunges before each round: 13:04
Sep 2nd
08292011
SWOD: EMOTM 3 Deadlifts 345# WOD: 5 Rds of 3 min AMRAP with 1 min Rest: 3 DL 225#-6 Overbar Burps-9 Med Ball Hang Clean- 18+14
Sep 2nd
1 tag
08272011
C&J: 175# 3+3x2, 200# 2+2x2, 225# 1+1, 245# 1+1, 255# 1+1 Clean Pull: 225x5x7, 245x3x1, 265x3x1 Push Jerk: 175# 6x6 Back Squat: 6x6: 225#, 245, 245,245, 245, 245 Back Extension: 5x10 65# Gravity Boots: 3x10
Sep 2nd