September 8, 2009

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"

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.

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.

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

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.