Weight pull ups:
5x3 53# KB
3x1 1x70#KB, 2x88#KB
3x10 kipping pull ups
21-15-9
KB snatch 53#
Ring Push Up
Box Jump 24"
Tuesday, September 8, 2009
September 5, 2009
Pool WOD:
10 Air Squats, run 20m across pool, get out, 10 burpees, run 20m back across pool, get out
9 Air Squats, run 20m across pool, get out, 9 burpees, run 20m back across pool, get out
8 Air Squats, run 20m across pool, get out, 8 burpees, run 20m back across pool, get out
7 Air Squats, run 20m across pool, get out, 7 burpees, run 20m back across pool, get out
6 Air Squats, run 20m across pool, get out, 6 burpees, run 20m back across pool, get out
5 Air Squats, run 20m across pool, get out, 5 burpees, run 20m back across pool, get out
4 Air Squats, run 20m across pool, get out 4 burpees, run 20m back across pool, get out
3 Air Squats, run 20m across pool, get out 3 burpees, run 20m back across pool, get out
2 Air Squats, run 20m across pool, get out 2 burpees, run 20m back across pool, get out
1 Air Squat, run 20m across pool, get out 1 burpee, run 20m back across pool, get out.
10 Air Squats, run 20m across pool, get out, 10 burpees, run 20m back across pool, get out
9 Air Squats, run 20m across pool, get out, 9 burpees, run 20m back across pool, get out
8 Air Squats, run 20m across pool, get out, 8 burpees, run 20m back across pool, get out
7 Air Squats, run 20m across pool, get out, 7 burpees, run 20m back across pool, get out
6 Air Squats, run 20m across pool, get out, 6 burpees, run 20m back across pool, get out
5 Air Squats, run 20m across pool, get out, 5 burpees, run 20m back across pool, get out
4 Air Squats, run 20m across pool, get out 4 burpees, run 20m back across pool, get out
3 Air Squats, run 20m across pool, get out 3 burpees, run 20m back across pool, get out
2 Air Squats, run 20m across pool, get out 2 burpees, run 20m back across pool, get out
1 Air Squat, run 20m across pool, get out 1 burpee, run 20m back across pool, get out.
Friday, September 4, 2009
September 2 2009
5x10 BB OHS
10-8-6-4-2
Ring Dips
Air Squat
Burpee
Pull up
NOTES
this was a mellow recovery workout. My back was tight and felt great after.
10-8-6-4-2
Ring Dips
Air Squat
Burpee
Pull up
NOTES
this was a mellow recovery workout. My back was tight and felt great after.
Wednesday, September 2, 2009
September 1 2009
UCR Workout:
5x5 press
10 rounds:
5x squat clean + thruster 90#
10x ring push up
NOTES:
press: 90#,110#,130#,150#,130#
CF BREA WOD:
4x8 kb front squat
4x8 box jump
DL 5x5 + 3 box jumps ea. set
3x3 negative pull ups (6 second count)
NOTES:
DL 155#
Box 24",30",32",34",36"
pull ups made my arms burn like a mother fucker
5x5 press
10 rounds:
5x squat clean + thruster 90#
10x ring push up
NOTES:
press: 90#,110#,130#,150#,130#
CF BREA WOD:
4x8 kb front squat
4x8 box jump
DL 5x5 + 3 box jumps ea. set
3x3 negative pull ups (6 second count)
NOTES:
DL 155#
Box 24",30",32",34",36"
pull ups made my arms burn like a mother fucker
Tuesday, September 1, 2009
August 30, 2009
Had a great weekend! With a great weekend comes a few extra newcastle's then normal and food that I haven't eaten in months. I felt like shit in this wod and it made me sick all day.
200m row
15x burpee
100m med ball run 20#
doesn't look too bad right? try it and find out.
200m row
15x burpee
100m med ball run 20#
doesn't look too bad right? try it and find out.
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