WOD 8-1-13

Deadlift 5-5-5-5-5 (to 275lbs)

2 Rounds for time: (Done with 185lbs – time 17:11)
5 Deadlift, 275/185#
20 Pull-ups
5 Deadlift, 275/185#
30 Push-ups
5 Deadlift, 275/185#
40 Sit-ups
5 Deadlift, 275/185#
50 Squats

WOD: 7-30-13

Front squat 5×5 sets across 65-70%

For time:
25 pull ups
10 wall balls
400m run with ball
20 pull ups
10 wall balls
400m run with ball
15 pull ups
10 wall balls
400m run with ball
10 pull ups
10 wall balls
400m run with ball
5 pull ups
10 wall balls
400m run with ball

WOD 7-25-13

Push Jerk (No split) 2-2-2-2-2-2-2
Warm up: 2 rounds of
+ 5 bar weight push press
+ 7 Box Jumps
+ 9 pushups

WoD: All 2 minute AMRAP – rest one minute between each
+ Deadlift 135
+ Hang Power Clean
+ Push Jerk (no split)
+ Burpees

135(RX) 1:22 on first WOD
45 – 1 – 8 – 26

WOD: 7-11-13

Strength:

Weighted Dips 5-3-3-3-1-1-1 [made it to 70lbs could not do 80]
[pic with Magic Mike]

Workout: “Tosh”
For time, complete 3 Rounds of:
200m Run, rest the time it took you to complete this
400m Run, rest the time it took you to complete this
600m Run, rest the time it took you to complete this

WOD: Tuesday 7-9-13

Strength:
Weighted pull-ups 5-3-3-3-1-1-1

Workout:
5 Rounds for time:
400m Run
10 KBS, 53/35# [53]
10 Box Jumps, 30/24″ [24
10 Chest-to-bar Pull-ups / 5 muscle-ups [Red and white bands]

Lost count, nearly did 6 rounds but Val stopped (and beat) me and Kenny didn’t make me do it for forgetting…

WOD: Monday 7-8-13

Strength:
Push Press and Front squat 3-3-3-3-3 [155 lbs]

Workout:
EMOTM for 12:

Even minutes: 5 Front Squats, 155/105#
Odd minutes: 5 Push Press, 155/105#
[done at 95lbs – last round 10 each]
Rest 5 minutes

Then, 5 T2B every 30 sec for 5 mins {with Meridian – was able to do at least 1 T2B per round}

WOD: Saturday 7-6-13

Dumbell Hand Squat Clean and Jerk. 5-5-5-5-5 Must be unbroken and increase weight each time. made it to 45lbs
Max burpee for 3 minutes (43 achieved)
2 minute rest
Max Double Unders in 2 minutes (Achieved 6)

Man I have to work on Double Unders!!!