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Monthly Archives: January 2011

1/9/11
100 Feet Walking Lunge
25 Pull-ups
35 Wall Balls
45 Sit-ups
-100 Feet Bear Crawl
45 Sit-ups
35 Wall Balls
25 Pull-ups
100 Feet Walking Lunge = 8:30

1/10/11
with 15 min max:
-30 Squat Snatch (115/75)
With the time remaining
-7 Burpee Box Jumps
-14 Deadlifts
-7 Toes to Bar ~= 7 min (erased watch already)

1/11/11
“Jack” (8min / dehydrated + lazy) = 6 rounds
AMRAP in 20 minutes:
-10 Push Press, #115/65
-10 Kettlebell Swings #55/35
-10 Box Jumps, 24″/20″
DL: 275#x 5,5,5

1/13/11
3 Rounds
-12 pull ups
-30 Wall Ball
-12 Handstand Push ups
-15 Power Cleans = 15:59

1/14/11
15 min AMRAP:
-row 250 m
-25 pushups = 8 rounds, 250 m row

1/2/11
Front Squat: 135#x5, 225#x 3,3,3,3
Bench: 135#x5, 185#x 3,3,3,3
OHS: 95# 9,9,9,9,9

1/3/11
yoga

1/4/10
-7 min: Build up to a 1 RM Squat Clean
(225#, 235# = Fail, Fail)
-Rest 3 min
-10-6-4-2 Squat Clean (155)
-30 Double Unders between rep schemes = 8 min

1/5/11
3 Rounrds
10 push-press (95#)
15 chest to bar pullups
20 pushups
30 squats = 4:50

snatch technique work

1/6/11
don’t remember–definitely WOD though

1/7/11
jump rope work
plyo / sprint work
90 sec max pullups = 51
rest 90 sec
minute density hang-snatch:
95#: 1,2,3,4,5,6 ; 135#: 1,1,1

12/24/10
12 days of Xmas:
1-DL (275#)
2-dips
3-DB thrusters (35#)
4-pistols (each leg)
5-swings (55# DB)
6-burpies
7-pullups
8-lunges (35#)
9-pushups
10-box jumps (20″)
11-1 arm snatches (35#)
12-turkish get ups =~ 28min

12/28/10
10 min rowing
5 rounds:
7 snatches (115#)
7 box jumps (30″) = 8:03

12/29/10
1 thruster (135#)
1 round cindy
2 thrusters
1 round cindy

6 thrusters… = 8:50
*Need to work on wrist flexibility and flexion

12/30/10
did a wod, can’t remember