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Monthly Archives: November 2011

11/7/11
21-15-9:
-squat (185#)
-swings (2×25# KB’s) = 7:32

11/8/11
cleans:
-135# x (4 reps = power, hang x 3) (3 sets)
-155# x (4 reps = power, hang x 3) (2 sets)
-175# x (2 reps = power, hang) (2 sets)
post:
3 rounds-
-50 wall ball (14#) –why can’t globogym have a 20# medball?
-25 burpees = 13:35

11/10/11
Pre: OHS
Post: (chipper)
-40 pushups
-30 CtB Pullups
-15 C&J (155#)
-35 burpees
-60 Double unders
-40 wall ball (14#)
-30 DL (155#)
-200 m run w/ medball = 18:05

11/11/11
(AM) recovery WOD

11/14/11
Clean: 155# x 3; 175# x 3; 185# x 3; 195# x 2,1
Post: 3 rounds
-10 OHS (135#)
-50 double unders = 5:57

11/15/11
fight gone bad
~= 360

11/18/11
5 rounds:
-15 SDLHP (95#)
-30 sit ups
-50 ft handstand walk = 12:40
* i suck at handstand walk
Post: Squats (225#) 5,5,5,5

11/19/11
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10/17/11
snatch-balance: 3-3-3-3-3 (95#,115,125,135,155)
10 min work to max of:
-power snatch, hang squat snatch – max round = 155#
post:
10-8-6-4 – hang squat snatch (115#)
25 bar jump overs b/w rounds

10/18/11
row 2k
stretch

10/24/11
20 min AMRAP
-10 DL (135#)
-10 Front squat
-run .2 mi = 6 rounds, 10 DL, 3 F.squats

10/25/11
Squats (135# for 1 & 1/4 reps): 3,5,5,5,5,5
Pullups: (on the minute) 20, 7 x 10

10/26/11
Pre: 10 min work on snatch – up to 155# x2
AMRAP -1 min
– pullups – 40
rest 30 sec
AMRAP -1min
– dips – 25
rest 1 min
AMRAP -2 min
– SDLHP (95#) – 25
rest 1 min
AMRAP -2 min
– HSPU – 10, failed during most of 2nd minute
rest 1 min
AMRAP -2 min
– box jumps (24″) – 47
Total = 147

10/27/11
(AM) yoga / stretch

10/30/11
-2 hr hike

10/31/11
Clean (135#): 3×5
10-8-6-4-2 thrusters (95#) &
50-40-30-20-10 double unders = 6:34
post: 3 rounds-
-10 GHD
-10 toe-to-bar

11/2/11
partner WOD:
-row 500 m each
then 3 rounds
-30 alternating partner burpee box jumps (30″)
-20 pullups
-15 thrusters (95#)
:: partner time = 20:59

11/3/11
DL: 225# x 8,8 275# x 4,4,3
Squat: 225# x 5,5,5,4
Press: 95# x 5,5,5; 115# x 3

11/4/11
12 min:
-15 swings (35#) (did last 2 rounds 1 handed)
-30 sec while in hollow rock = 10 rounds

11/6/11
1.5-2 hour hike