WOD - August 23, 2012 (C2:W1) [Thr]

5:30am

WOD
1K Row
30 Muscle-ups
TIME = way too long....35mins+

5:00pm

Strength
Bench Press
1x5  @160#
1x5  @180#
1x11@205#

Split Jerk
1x5@135
1x3@155
1x3@155
1x3@175
1x1@185
1x1@205
1x1@215
1x1@225
1x1@235 **PR**
1x1@245 (Fail)

WOD
10-9-8-7-6-5-4-3-2-1 Reps for time
Med Ball Cleans (20#)
100M Run with Med Ball (only one run per round)

WOD - August 22, 2012 (C2:W1) [Wed]

5:30am

WOD
4 Rounds
15 Hang cleans (135#)
15 Burpees
200M Run
TIME = 14:45

5:00pm

WOD
21-15-9
Toes-to-bar
Box Jumps (30")
TIME = 3:38

GHD
3x15 GHD situps
3x15 Reverse Hypers

WOD - August 21, 2012 (C2:W1) [Tue]

5:00pm

Strength
1x5  @215#
1x5  @255#
1x11@285#

WOD
Tabata DU's
rest 1 min
AMRAP 3
Front squat (135#)
rest 1 min
AMRAP 2
abmats
rest 1 min
AMRAP 1
burpees
rest 1 min
1 mile run

Results
DU's = 25
FS's = 30
abmat = 76
burpees = 21
1 mile = 7:30

(subtract one second for each rep) = 4:58

WOD - August 20, 2012 (C2:W1) [Mon]

5:00pm

Strength

Military Press
1x5  @95#
1x5  @105#
1x10@120#  

WOD
"Isabel"
30 Reps Snatch (135#)
TIME = 4:39 *PR*

WOD - August 8, 2012 (C1:W3) [Wed]

Morning

Strength
Split Jerk
1x1@165#
1x1@175#
1x1@185#
1x1@195#
1x1@205#
1x1@215# (**PR**)
1x1@225# (**PR AGAIN!**) Very exciting for me to hold 225# overhead weighing in at 164.4# this morning.

MetCon
4 Rounds:
200M Run
9 Ring Rows
9 OHS (65#)
20 DU's
TIME = 7:17

WOD - August 7, 2012 (C1:W3) [Tue]

5:30am

Strength
Clean
1x5@150#
1x3@160# (Was supposed to be 170# but I fucked it up...too early!)
1x4@190#

MetCon
2k Row
50 Wall Balls
1K Row
35 Wall Balls
500M Row
20 Wall Balls
TIME = 21:30 Something

WOD - August 6, 2012 (C1:W3) [Mon]

5:00pm

Core
1a) 3x15 GHD Sit-ups
1b) 3x15 GHD Hip Extensions 

Strength
Back Squat
1x5@205#
1x3@230#
1x3@260#

Accessory
EMOM 5 min.
10 Front rack Lunges (135#)
then..
Tabata
Bottom to Bottom Air Squats