90 secs box jumps + 90 secs KTE= 61
60 secs box jumps + 60 secs KTE= 50
30 secs box jumps + 30 secs KTE= 41
5.4.2010
2-2-2-2 push press
3-3-3 dead lift
4 rounds:
12 dead lifts
24 sit-ups
300m sprint
(2 min rest between rounds)
2:23 / 2:12 / 2:13 / 2:13
5.6.2010
max snatch
62 lbs
AMRAP in 10 mins:
10 goblet squats (35 lbs)
15 double unders
20 push-ups
4 and 1/2 rounds
5.7.2010
5-5-5-5-5 back squat
112 lbs
7 rounds:
4 burpees
6 wall ball (12 lbs)
10 hammer swings
time= 7:46
5.10.2010
1-1-1-1-1 push jerk + jerk
3-3-3-3-3 snatch pull
bottom-to-bottom tabata squats
lowest round= 14
5.12.2010
5-5-5-5-5 dead lift
153 lbs
500m row
followed immediately by
3 rounds:
10 power cleans (63 lbs)
30m overhead carry (35 lbs)
time= 8:16
5.13.2010
modified "elizabeth"
21-15-9
KTE
ring dips (small band)
time= 9:32
5.14.2010
60 GHD
time trials
1 min max reps of each:
box jumps (40)
pull-ups (15, no band)
burpees (21)
double unders (44)
kettle bell swings (25)
5.17.2010
3 mins L-sits
5 rounds:
10 kettle bell dead lifts
10 kettle bell swings
20 double unders
time= 6:53
5.19.2010
push press
57 lbs
5 rounds:
10 thrusters
5 burpees
100m sprint
(rest 90 secs between rounds)
1:25 / 1:22 / 1:22 / 1:28 / 1:34
5.20.2010
"isabel"
30 power snatch (52 lbs)
time= 3:34
5.21.2010
FGB
3 rounds:
1 min box jumps
1 min push-press (42 lbs)
1 min row (calories)
1 min wall ball (12 lbs)
1 min sumo dead lift high pull (42 lbs)
total reps + calories= 95 / 80 / 80
5.24.2010
3-3-3-3-3 front squat
"annie"
50-40-30-20-10
double unders
sit-ups
time= 7:53
5.25.2010
5-5-5-5-5 push press
team WOD
5 rounds each:
20 lunges
10 kb swings
5 burpees
time= 7:57
5.26.2010
weighted box dips
pull-up negatives
4 rounds:
5 KTE
10 OHS
15 push-ups
300m sprint
5.31.2010
100 burpees
time= 7:31
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