Posts from ‘April, 2010’

WOD
HANDSTANDS!!!!!

WOD
Dynamic Effort Strict Press (65%) 8 x 1
—
Knees to Elbows 5 reps
Push Ups 10 Reps
KB Swing 15 reps
AMRAP 20 minutes
record loads and rounds to comments

WOD
“Jessie” (2.0)
Deadlift (225/155lbs) 21 reps
Pull Up 30 reps
Run 1600m
for time
record time to comments, compare to 1-20-2010

Pull Up
2 2 2 2
—
Tire Flip 5 reps
Run 400m
3 rounds for time
record pull up weights and time to comments

WOD
Dynamic Effort Bench Press
(60% 1RM) 6 sets of 3
—
Row 500m (max effort)
1 additional set at 85% of max
record loads and time/watts to comments

WOD
“Diane”
Deadlift 225/155lbs
Handstand Push Up
21, 15 and 9 reps for time
compare to 11-14-2009

WOD
Pull up/Muscle Up
Max Reps Pull Ups or Muscle Ups
5 sets at 50% of max
record reps to comments
compare to 3-8-2010
or 2-5-2010
or 1-15-2010

WOD
Row 500m
Dip 10 reps
Pull Up 10 reps
5 rounds for time
record total time to comments

WOD
Dynamic Effort Front Squat
(60% 1RM) 8 x 2
—
Tire Flip 2 reps
Double KB Jerk (24kgs/16kgs) 4 reps
AMRAP 20 minutes
record loads and rounds to comments

WOD
Dynamic Effort Strict Press (65% 1RM) 8×3
—
Run 4oom
KB Snatch (24kgs/16kgs) 10 reps
4 rounds for time
record loads and time to comments

WOD
Back Squat (ME) 2 2 2 2 2 2 2
—
Good Morning 5 reps
Sit Up 5 reps
3 rounds
record loads to comments
compare to 2-26-2010

WOD
Clean and Jerk
1 1 1 1 1 1 1 1 1
record loads to comments
compare to 1-30-2010

WOD
Pull Up
3 3 3 3 3
—
Row 500m
Run 800m
KB Swing 100 reps
for time
record total time to comments

This Saturday or Monday:
First day on ‘Pins to Pillars’
We do a test run, a week of nutrition and supplementation tweaking, then we hit the bar hard the following Monday.
This cycle will be 4 weeks and we will do as much as possible TOGETHER.
Let’s talk!

TAX DAY
WOD
“Three dates with Nancy”
Run 200m
OHS (~60% 1RM) 12 reps
3 rounds for time
rest 2 minutes
3 rounds + rest= one date
complete 3 dates, record load and time to comments
compare to 12-9-2009