3-3-3-3-3 back squat
98 lbs
3-3-3 hang power snatch
48 lbs
3 rounds:
10 one arm snatch + OHS + press (10 lbs)
driveway sprint
4:38
4.7.2010
1-1-1-1-1-1 power clean
72 lbs
3-3-3 snatch pull
62 lbs
400m row
50 kb swings (25 lbs)
30 knees-to-elbows
7:21
4.8.2010
snatch balance max
57 lbs
4 rounds:
3 hand stand push ups (from box)
20 double unders
30 sit-ups
8:08
4.12.2010
front squat max
107 lbs
30 wall ball (8 lb)
10 push-ups
100m sprint
20 wall ball
20 push-ups
100m sprint
10 wall ball
30 push-ups
100m sprint
8:37
4.13.2010
1-1-1-1-1-1-1 clean and jerk
67 lbs
1 minute of each:
row (16 cals)
GHD (27)
burpees (19)
hammer swings (32)
ring dips (21)
4.14.2010
max back squat
123 lbs
10-9-8-7-6-5-4-3-2-1
pull-ups (1st two rounds w/out band, rest w/ band or BR)
one arm snatch (15 lbs)
8:27
4.15.2010
1-1-1-1-1-1 power snatch
57 lbs
team WOD
3 rounds:
300m run
max box jumps (107 total)
10 floor wiper per side)
11:32-692= 503
4.19.2010
3-3-3 power clean
57 lbs (workout weight)
"the chief"
AMRAP in 3 minutes, 5 rounds:
3 power cleans
6 push-ups
9 squats
5/5/5/5/5
4.21.2010
3-3-3 dead lift
77lbs
in one minute:
1 dead lift, 1 burpee
2 dead lifts, 2 burpees
etc. until fail to complete within minute
10 dead lifts, 9 burpees
4.22.2010
max thruster
77 lbs
3 rounds:
15 thrusters (47 lbs)
barbell carry
30 double unders
12:00
4.23.2010
3-3-3 power snatch
5 rounds:
5 power snatch (42 lbs)
10 pull-ups (BR)
20 sit-ups
7:50
4.26.2010
max over head squat
67 lbs
"nancy"
5 rounds:
15 OHS (33 lbs)
400m run
14:37
4.27.2010
max body row x 2
15/15
750m row
3 rounds:
10 kb swings (35 lbs)
10 burpees
8:14
4.28.2010
5-5-5-5-5 front squat
92 lbs
6 x 100m sprint
-/19/16/17/17/18
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