Skip navigation

Monthly Archives: November 2010

11/15/10
Recover from being sick WOD–a bit of everything

11/16/10
OLY lift-snatch class:
Snatches: 52-65 kilo’s
Squats: 100-144 kilo’s (317#)

11/17/10
double unders
Death by Pullups – 14
F.Squat: 135#x5, 185#x5,5,5,5

11/18/10
C&J skill work
C&J: 135#, 155, 175, 185, 195, 205.
135#x3,3,3

11/20/10
WOD–can’t remember

Advertisements

11/8/10
“Angie” = 11:58

11/9/10
DL: 135#-8 (warm up), 225-5, 245-5,5,5, 135-8

11/10/10
rowing
16 squat cleans (155#)
4×9 OHS (95#)

11/11/10
rest

11/12-13/10
*sick*

11/14/10
soccer game

11/1/10
skipping warm up
WOD1: 5 rounds of 20 unbroken double unders & 20 situps
row 500m = 6:35 (35 sec to get to and start rower)

WOD2: Power Cleans 135#x3, 185#x3, 205#x2
5 rounds:
10 pullups
10 wall ball = 3:52
… DL 225# 3×5

11/2/10
OHS- 10 (95#), 6 (115#), 4(135#), 2(155#)
25 double unders b/w sets
15 slow B.squats (155#)

11/3/10
yoga
HSPUs, pullups

25 min cardio intervals – jump rope and biking

11/5/10
squat: 225#-5,5; 245#-3, 265-3; 275#-3,3
press: 95#-5; 115#-5; 135#-3,3,3
DL: 225#-5; 245-4; 265-3; 275-3; 295-3; 305-3; 315-3
Bench: 135-5; 155-5,5,5,5,5

11/7/10
5 rounds:
1 C&J (135#)
5 pullups
10 pushups
15 squats = 4:00
rest 3 min
5 rounds (on the minute):
1 C&J (155#)
5 pullups
10 pushups
15 squats
rest 3 min
clean: 155#-3, 185#-2,2,2

10/25/10
skill work- double unders
“Grace” = 2:50
3,2,1 Thrusters = 135#,155#,155#

10/26/10
skill work- double unders
tabata squats = 19 (range-19-21)
rest 2 min
15,12,9
burpies, pullups = 4:15
rest 2 min
Tabata pushups (10/5 secs)

10/27/10
yoga
50 push presses (115#) – 2min
100 KB swings (1.5pood) – 6 min

10/30/10
lots of snatches and double unders…
skipping warm up
10 x 20 double unders / rest 30 sec
8 min of death by snatch (95#)
snatch (135#) 1,2,1,2,1,2
max unbroken double unders x 3 (38 – max)