1600m at CFPA.

Legs hurt, touch of asthma.

30 Squat Cleans
30 Pullups - Red band
Run 800m
20 Squat Cleans
20 Pullups
Run 640m
10 Squat Cleans
10 Pullups
Run 400

Full of suck

05-19-2011 WOD
Skill: Work on 1 Leg Box Jump

4 Rounds:

30 Wallball 20/14lb

30 KBS 1.5/1pood

200m Run

***threw to 10' mark and used 18kg KB today- proud of myself. had to push extra hard before leaving for two weeks!!!!!

Skill: Work on 1 Leg Box Jump. I did this but I did not like it at all!!

4 Rounds:

30 Wallball 20/14lb

30 KBS 1.5/1pood

200m Run

Weighted Pullups 2-2-2-2-2-2-2
5, 10, 15, 20, 25, 30, 35

Day 11 of 100 Burpee Day Challenge

Day 1 of 100 Overhead Squat Day Challenge (45lb Bar)

Strength starter
5-5-5 hang clean @ 30kg
8-8-8 SDHP @ 30kg

Grace*
5min AMRAP
squat clean & jerk @ 30kg (RX-40)
= 10

*First time attempting squat clean & jerk

Strength starter
5-5-5-5 Deadlift @ 50kg

OHS skill with broomstick

WOD
20 min AMRAP
10 jumping chins (RX-5 pullups)
10 boxjumps @ 24" RX
Run 400m
=6 rounds

25 Lunges
20 Pull-up
50 Box Jumps (20")
20 Double Under (i did 40 single unders)
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2pd/1.5pd) (I did 1.5pd/55#)
30 Sit-ups
20 Hang Squat Cleans (70/55 lb) (i did 70#)
25 Back Ext.
30 Wall Ball Shots (20 lb)
3 Rope Climbs

First attempt at Dirty Dozen. Lots of room for improvement.

Make up for Monday's Workout
3 Rounds
20 Bar facing Burpees
20 Push Press (95#)

8:10

Post WOD
10 AMRAP
-Heavy Tire Drag Backwards (Dummy Drag simulation)
-Over the shoulder tire drag w/lighter tire (Charged hose drag simulation)

4 Rounds

3rds
1min Power Snatch 115# (12, 12, 12)
1min rest
1min 200m row
1min rest