Tuesday, April 30, 2013

Tuesday April 30

4 sets of 5 reps:

Pullups
HSPU

For time:

20 x Burpees
20 x Pushups 
20 x Star Jumps
20 x Bicycle Crunches
20 x Split Jumps
20 x Dips
20 x Mountain Climbers
20 x Situps
20 x Squats
20 x Spiderman Pushups
20 x Lunges
20 x Hip Thrusts
20 x Jumping Lunges
20 x Reverse Crunches
20 x Squat Jumps


Demo here: http://www.youtube.com/watch?v=moCCKTOmdBU

My time to beat: 13:42

Friday, April 26, 2013

Friday April 26

Hang Snatch

15 Minute AMRAP:


  • 15 Squats
  • 10 Alternating DB Snatch (25 lbs)
  • 5 Pull-Ups

Thursday, April 25, 2013

Thursday April 25

Clean & Jerk 3x2 to max (85 lbs)

4x5 chinups (with grey band)

30 Clean & Jerk (55 lbs)

Wednesday April 24

200m free
25m kick for 30 minutes, resting as required

Sunday, April 21, 2013

Sunday April 21

30 min spin

4x4 T2B practice

3 rnds of:

  • 10 pushups
  • 10 bench dips
------------
400m run
21 thrusters (55lb)
400m run
15 thrusters (55lb)
400m run
9 thrusters (55lb)
400m run

Saturday, April 20, 2013

Friday, April 19, 2013

Friday April 19

Clean

5 rnds of:


  • 30s slamball (20lbs)
  • 30s rest


15 burpees
9 pullups
9 burpees
9 pullups
6 burpees
9 pullups

Wednesday, April 17, 2013

Wednesday April 17

Easy Run 2.5K

Deadlift x5 (125 lbs - need more plates!)

Pullups 3x3

Ring Rows 3x5

Tuesday, April 16, 2013

Tuesday April 16

Strict Press

400m run
25 Wall ball (14lb)

400m run
25 Slam ball (20lb)
400m run
25 Wall ball (14lb)
400m run
25 Slam ball (20lb)
400m run

Sunday, April 14, 2013

Sunday April 14

Back Squat

3 rnds of:

  • 5 pullups
  • 10 wall balls (14lb)
  • 15 V-ups or situps

Saturday, April 13, 2013

Saturday April 13

Andrea's Swim Workout from my not-so-good memory:

6x50m free, 15s rest between
6x50m free: 25m fast/ 25m easy, 15s rest between
6x50m kick, 15s rest between
12x25m

Friday, April 12, 2013

Friday April 12

Clean & Jerk

WOD for time:
  • 20 Thrusters

  • 20 Sumo deadlift high pulls

  • 20 Push jerks

  • 20 Overhead squats

  • 20 Front squats


  • 55 lbs

    30 situps
    10 burpees

    Thursday April 11

    1 hr Hot Power Yoga

    Monday, April 1, 2013