12.29.2009

As Many Reps as Possible in Four Rounds:
1 Minute Power Clean and Jerk (95/65)
1 Minute Row
Rest 4 Minutes

115 rx’d

pretty good day

12.28.2009

Back Squat
5-5-5, 80% of 1RM

135-135-135

21-15-9
KB Swing, 40#
Burpees

6:54

12.24.2009

Squat Clean

3-3-3-3-3
65-75-85-95-105

Rest 5:00min
For Time:
12-9-6
Overhead Squat 55 lbs.

9-6-3
Chest to Bar Pull-ups

6:24

12.23.2009

Push Press 3-3-3-3-3

65-85-85-90-95

30-20-10
DB Snatch, 25 lbs
Ring Dips, red/thin black band
Box Jumps, 20 in

11:58

12.22.2009

4 Rounds
AMRAP in 4 minutes of:
5 Pull-ups
10 Kettlebell Swings
20 Double Unders
Rest 2 minutes between rounds
Intensity should remain high, so if you cannot string significant numbers of double unders together, do 2x single unders.
At the beginning of the next round, begin where you finished the last round. So if you did 5 Pull-ups, 10 KB Swings, and 5 Double Unders, start with 15 Double Unders at the beginning of the next round. Post total rounds and additional reps completed in total to comments.

Kipping pullups – no band

35 lb. KB

subbed 2 single unders for double unders

10 rounds + 5 pullups, 10 KB Swings, 10 single unders

12.21.2009

Front Squat
3-3-3-3-3

105-115-120-125-125

Press
1-1-1-1-1

65-70-75(PR)-70-70

Wednesday 12.2.2009

AMRAP in 15 minutes:

20 box jumps- 20 in.

20 push press 55#

20 situps

3 & 1/3 + 5 push press RX’d

- spent the majority of the time on the box jumps

Monday 11.30.2009

AMRAP in 10 minutes of:
3 Power Cleans
3 rounds of “Cindy’s Got Gas”
5 C2B pull ups, 10 clapping push ups, 15 jumping air squats

2 rounds completed:

3 95# cleans

3X:

- 5 dead hang pull ups (working on dead hang instead of kipping/ thin black band)

- 5 strict push ups (working on full ROM)

- 10 air squats (scaled to get more push ups/pull ups in)

 

Sunday 11.30.2009

5 rounds for time:

10 power snatches 65#

Run 400 m

Time: 24:16

Saturday 11.28.2009

“Painstorm XXXVI”
10 Front squat 65 lbs
10 Push press 65 lbs
10 Thruster 65 lbs
10 Pull-up (thin black band/dead hang)
10 Burpee
8 Front squat 65 lbs
8 Push press 65 lbs
8 Thruster 65 lbs
20 Pull-up (thin red/black; mixed dead hang and kipping)
15 Burpee
6 Front squat 65 lbs
6 Push press 65 lbs
6 Thruster65 lbs
30 Pull-up (thin red/black; mostly kipping, a few dead hang)
20 Burpee

Time: 28:19

First WOD back from being sick for a week. Took a lot of breaks and overall felt pretty weak in comparison to before I was sick. I sat down for a minute after the second round and contemplated a DNF, but felt better and kept going. So happy to be back at the box!