15 Rounds on Air Dyne
30 secs on, 1:30 off
Did about 15-20 calories per interval
Finished with 260ish

4 rds:
400M Run
15 Full Cleans 95/65
10 Step Ups (each leg) 95/65, 18/12

185, 185, 195

25 minute AMRAP

2 Rope Climb
10 Dead Lift @ 225#
20 Walking Lunges w/45# Dumbbells

I was by myself, trying to get back into the swing of things. I think I did:

30 kettlebell (45 lbs)
30 hand release push-up
6 pull-ups
20 kettlebell
20 push-up
6 pull-ups
15 overhead squat (45 lbs)
5 pull-ups

something like that

For time:
1 Mile Run (road run, at the box)

Then:
20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn't count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.

result: 1 mile - 7:25

20-rep max: 185

WOD #1 - finished 30 Thrusters @ 115 with a group of 3 other folks

Our time as a team was 6:21

WOD #2

10 T2B, 10 HR Burpee for 10 minutes

finished something like 3.5 rounds

Score as a team was 425

Run 1 Mile with a 45# KB. Every 2 minutes, stop and perform 10 overhead presses.

Kettlebell was extremely awkward. Putting it on top of one shoulder straight up was working the best. Would always get into a good pace then the presses would come in and just ruin everything. Shoulders would be burning after the presses and it was hard to get comfortable with the weight each time.

My left knee hasn't been bothering me while I'm working out, but a few hours after it feels tight. On the inside towards the back.

a) BP wk 1 (makeup): 7,7×111#
b) DL wk 2: 5,5×255#
c) split jerk: 155#
d) 3-position snatch: 85# (75# felt great, 85# felt like crap)
e) WOD: 10 DU, 5 PU (increasing ea round for 9 min)
= 60 DU + 12 push ups

4 wods

Team Vicious and Delicious!

Summer Slam 2013 - Leaderboard
https://docs.google.com/spreadsheet/pub?key=0AuFq6pAPDYYNdGlzNkRENm5WSWVKZmxhZ2g4OUg3ekE&output=html

videos -