Run 1 mile
tabata plank holds
pushup position 4 rounds
left arm 4 rds
right arm 4 rds
Handstand work
10 rds for time
10 pushups
10 boxjumps @ 24"
7.00
178
Thursday, May 16, 2013
Wednesday, May 15, 2013
Wednesday 5/15/13
Run 800m
15 kb swings
box stepups
OHS X1
95, 115, 135, 155, 175F
Front Squat X3
135, 155, 165, 175, 185
Back squat X5
135, 155, 175, 185, 185
179
15 kb swings
box stepups
OHS X1
95, 115, 135, 155, 175F
Front Squat X3
135, 155, 165, 175, 185
Back squat X5
135, 155, 175, 185, 185
179
Tuesday, May 14, 2013
Tuesday 5/14/13
EMOTM for 8 minutes
5 burpees
10 air squats
handstand work
16 minutes
odd minute - 20yd shuttle run
even minute - 5 pullups and 5 toes to bar
first 2 rounds I did 10 kipping pullups and 10 T2B
then 2 rds of 5 kipping pullups and 5 T2B
then 4 rds of 5 strict pullups and 5 T2B
181
5 burpees
10 air squats
handstand work
16 minutes
odd minute - 20yd shuttle run
even minute - 5 pullups and 5 toes to bar
first 2 rounds I did 10 kipping pullups and 10 T2B
then 2 rds of 5 kipping pullups and 5 T2B
then 4 rds of 5 strict pullups and 5 T2B
181
Monday, May 13, 2013
Monday 5/13/13
Row 1k
handstand holds
5 rds for time
5 KB DL
5 KB Cleans
5 KB front squat
5 KB push press
All dual KB with 24kg each hand
** used 16 KG for push press**
12.40
180
handstand holds
5 rds for time
5 KB DL
5 KB Cleans
5 KB front squat
5 KB push press
All dual KB with 24kg each hand
** used 16 KG for push press**
12.40
180
Friday, May 10, 2013
Friday 5/10/13
Row 1k
for time
100 ft walking lunge
50 pushups
50 double unders
25 K2E
5 rope climbs
50 boxjumps
25 OHS @ 65#
25 L Pullups
50 situps
17.00
180
for time
100 ft walking lunge
50 pushups
50 double unders
25 K2E
5 rope climbs
50 boxjumps
25 OHS @ 65#
25 L Pullups
50 situps
17.00
180
Thursday, May 9, 2013
Wednesday, May 8, 2013
Wednesday 5/8/13
3 rds not for time
20 yd sled push
kip swing
KB snatch 10 @ 16kg
L Sit Pullups work
Cindy
20 min AMRAP
5 pullups
10 pushups
15 squats
19 rds + 2 pushups PR
177
20 yd sled push
kip swing
KB snatch 10 @ 16kg
L Sit Pullups work
Cindy
20 min AMRAP
5 pullups
10 pushups
15 squats
19 rds + 2 pushups PR
177
Tuesday, May 7, 2013
Tuesday 5/7/13
Double under 1 minute rest 30 sec
5 rounds
DL X10
135, 185, 185, 185, 185
5 strict pullups
5 lsit pullups
5 lsit pullups
177
5 rounds
DL X10
135, 185, 185, 185, 185
5 strict pullups
5 lsit pullups
5 lsit pullups
177
Monday, May 6, 2013
Monday 5/6/13
Row 1k
2 rds not for time
10 ring pushups
15 kb swings
20 air squats
GHD situp practice
Elizabeth
21-15-9
Clean 135#
ring dip
6.59 PR
compare to http://www.itritosmile.blogspot.com/search/label/Elizabeth
Back squat 5X5
135
180
2 rds not for time
10 ring pushups
15 kb swings
20 air squats
GHD situp practice
Elizabeth
21-15-9
Clean 135#
ring dip
6.59 PR
compare to http://www.itritosmile.blogspot.com/search/label/Elizabeth
Back squat 5X5
135
180
Friday, May 3, 2013
Friday 5/3/13
2 rds not for time
400m run
10 pullups
10 pushups
Calf strain is coming back. no running for a few days
For time
800m row
50 situps
200m row
10 OHS @ 45#
700m row
40 situps
300m row
20 OHS @ 45#
178
400m run
10 pullups
10 pushups
Calf strain is coming back. no running for a few days
For time
800m row
50 situps
200m row
10 OHS @ 45#
700m row
40 situps
300m row
20 OHS @ 45#
178
Thursday 5/2/13
Run
Dee St
4X800m
with 2 min rest between
3.18
2.57 PR
3.08
3.24
Total with Rest 18.49 PR
Dee St
4X800m
with 2 min rest between
3.18
2.57 PR
3.08
3.24
Total with Rest 18.49 PR
Wednesday, May 1, 2013
Wednesday 5/1/13
8 min EMOTM
10 double unders
10 air squats
Pistol work
3 rds
30 sec K2E ME (10, 10, 10)
30 sec plank
2 minute rest
5 rds tabata
T2B (34)
2 min rest
5 rds tabata
KB swing @ 24kg
8, 10, 11, 11, 11 (51)
115 total
178
10 double unders
10 air squats
Pistol work
3 rds
30 sec K2E ME (10, 10, 10)
30 sec plank
2 minute rest
5 rds tabata
T2B (34)
2 min rest
5 rds tabata
KB swing @ 24kg
8, 10, 11, 11, 11 (51)
115 total
178
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