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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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