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Monthly Archives: April 2011

4/4/11
ashtanga standing series
10 min amrap:
-15 wallball
-8 pullups = 9 rounds, 12 wall ball.

4/5/11
row 2k
75 burpees = 5:45
row 500m

4/6/11
DL: 275# 5×5 (90 sec density)
15 min:
-work on squat clean and jerk (165#) and thruster (135#)

4/7/2011
light-
running, work with KB swings (53#) and core

4/9/2011
CF open, WOD 3 – score = 42
5 min squat-clean and jerk (165#) = 21 rounds

3/20/11
2 soccer games

3/21/11
F.squat (185#) x 5,5,5
work on chest-to-bar pullups

3/22/11
7 rounds:
-10 SDLHP (75#)
-10 dips = 4:48
… OHS and handstand work

3/23/11
“Murph” = 43:00

3/24/11
yoga

3/25/11
WOD–can’t remember offhand

3/27/11
soccer

3/28/11
3 rounds:
3 min AMRAP
-3 power cleans (135#)
-6 pushups
-9 squats
Rest 2 min between rounds = 5,5,5 (all under 2:50 sec)
… DL: 275#x3; 315#x3,2

3/29/11
work on split jerk w/ (135#)
deadhang Chest-to-bar pullups: 8,5,4

3/30/11
OHS: (95#) 5×15
toe-to-bar: 5x 10

4/1/11
Open WOD 2:
15 min amrap:
-9 DL (155#)
-12 pushups
15 box jumps (24″) = 8 rounds, 6 pushups