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Monthly Archives: June 2010

6/21/10
bike 15 mi
warm up = row 1k
OHS 15,12,9 (65#) and burpees 15,15,15 = 4:32
OHS 5(75), 5(85),5(85)
GHD = 21,15,9
handstands x 2

6/22/10
bike 15 mi
cleans – 5×135#, 3×155,185,185
clean technique work
max pullups – 33 (slipped off bar)

6/23/10
bike 15 mi
5 rounds:
15 DL (185#)
8 HSPU = 9:31

6/24/10
bike 15 mi

6/26/10
bike 15 mi

6/27/10
bike 15 mi

6/14/10
bike 15 mi
DL – 5x 225,225, 4×275,275,275
OHS – 5,5,5,5,5,5 (45,65,75,75,95,95)
8,6, …, 2
Thrusters / Pullups = 1:45
core / handstands

6/15/10
bike 15 mi
“Angie” = 9:04 (only 58 pullups as hands were getting ripped to shreds)
Jerks 3,3 @135#

6/16/10
bike 10 mi

6/17/10
bike 15 mi
GHD = 15,12,9
@135# cleans = 35 (4:30)
rest 3 min
3x30sec hand stands
rest 3 min
2 min box jumps (30″)

6/18/10
“power stretch” (fake yoga)
bike 15 mi

6/19/10
bike 15 mi

6/20/10
bike 20 mi
Metcon=
Run .1 mi
25 push press (95#)
run .3mi
30 sumo-dead lift-high pull (95#)
run .5 mi
25 OH lunges (45# plate)
run .3 mi
30 SDHP
run .1 mi
25 push press
=16:16

6/6/10
bike ~30 mi

6/7/10
DL – 8×135#, 5×4 (225#)
Clean – 3×5 (155), 2×2 (185#)
pullups – 25,10 (ripped finger)
bike 15 mi

6/8/10
bike 10 mi

6/9/10
bike 10 mi

6/10/10
bike 10 mi
12min = 7.5 rounds:
10 pullups; 15 pushups; 250m run
a few sprints

6/11/10
bike 10 mi

5/24/10
(pm) row 3k
9-15-21 thrusters / 21-15-9 pullups = 4:30
3×3 squat (225#)

5/25/10
(am) press 5×5 (95,95,115,115,135#)
3 rounds of 10:
SL deadlift (135#)
med ball sit up (20#)
(pm) 100 Squats
50 Burpees
75 Squats
35 Burpees
50 Squats
20 Burpees = 13:56 (I have a new watch!)

5/26/10
(pm) 15 min AMRAP
200 m run
15 KB swings (40#)
200m run
10 pullups …. 6 rounds

WOD’s Thurs and Friday, but can’t remember them