04-27-11 WOD
10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55

followed by 3 min rest then
500m Row for time

2.5 + 3 GTOH
2:09 on the row.

7 min amrap of:
3 thrusters
3 C2B pull ups
6 thrusters
6 C2B pull ups
9
9
12
12....

Strength Recovery Day

A. Press x5×3 @ 20X3 @ 60%
B. Squat: x5×4 @ 42X0 @ 60%
C. Deadlift x5×4 @ 23X1 @ 60%

Tabata Sit ups (11 min round)

Plus Tabata Push ups 2 Rounds (16, 10)

work-home

Work: 15min AMRAP
5 Hand­stand Push Ups
10 1 Legged Squats ( Alter­nate )
15 Ring Dips

Cool Down = Run 3 Laps

Completed 7 full rounds + 1 5HSPU of round 8

WOD #59

5 rounds:

2 hang power clean
3 front squat

Weight per round (kg): 20-23-23-25 (PR!)-20

10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55

 followed by 3 min rest then
500m Row for time

55lbs Power Cleans to Push Press or Push Jerk. Could not Clean @55lbs.

--need to work on heavier cleans.

3.5 + 5 G2O
2:14 for the row.

30 minutes of running

went pretty well, although my hay fever made me a little short of breath

Tabata (8 rounds, 20 / 10)

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

Would rather stare at the sun through binoculars than do shoot-throughs again.

Great workout tho!