Wednesday February 27,2013

15:00 AMRAP of...
250 double Unders
35 chest to bar pull-ups
50 power cleans @ 115#
100 air squats
50 box jumps

Score = 1 round, 0 reps!!

Tuesday February 26, 2013

A. Above knee snatch - 5 sets of 1 rep.
- started at 145, worked up to 160

B. above knee clean & jerk - 5 sets of 1 rep
- 205 straight through

C. Every minute on the minute for 10:00
- 1 snatch @ 155#
- had some stupid misses but I did manage to get a snatch in every minute.

Monday February 15, 2013

30 minutes of rowing
:30 @ < 1:50 pace
:30 @ < 2:05 pace

Sunday February 24,2013

Gymnastics class

- worked on muscle ups (bar and rings) and shoulder taps

Saturday February 23, 2013

Team competition

WOD 1: 7 min AMRAP Cindy

WOD 2: 2 rep max clean
- got 250#

WOD 3: team chipper

Friday February 22, 2013

100 Step Down Box Jumps @ 30 inches
100 Kettlebell Swings @ 70 lbs
100 Burpees: no jump @ top, hips fully opens
100 Thrusters @ 65 lbs

Time: 27:29. This was brutal. Didn't think I would ever finish the 100 thrusters

Tuesday February 19, 2013

3 Sets of the following:
20 Kettlebell Swings
20 GH Sit Ups
20 Step Down Box Jumps

8:15
+
rest 10 minutes
+
3 sets of the following:
20 pull ups
20 wall balls

4:32
+
rest 10 minutes
3 sets of the following:
25 Cal Airdyne
50 Burpees no jump @ top
25 Cal Airdyne
50 Burpees no jump @ top

9:43