100 KB snatch (35#)
5:27
5 rds of 5R/5L KB snatch, 20m sprint, 5 burpees, 20m sprint
time - 3:43
50 DU, 50 BF sit-ups
1:47
6.24.11 - Friday
Team of 4 - 2000m row, 200 front squats (95/135), 150 DB push jerk, 100 pull-ups, 2000m row. 1 person at a time on row, 2 ppl at a time for the rest.
6.21.11 - Tuesday
AMRAP in 20 minutes of: 5 T2B, 10 push press (55#), 15 DU.
Score - 16 rds (+5+10+5)
Score - 16 rds (+5+10+5)
6.18.11 - Saturday
Waterfront WOD:
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
6.17.11 - Friday
Shoulder Press 1-1-1-1-1
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
6.14.11 - Tuesday
Banded deadlift 12 sets of 2
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
6.10.11 - Friday
20 thrusters (95#)
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
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