Squat machine (add machine weight of 53kgs to weights below):
- 80kg x 5 = 400
- 120kg x 5 = 600
- 160kg x 5 = 800
- 200kg x 3 = 600
TOTAL = 2,400

Dead Lift:
- 60kg x 3 = 180
- 100kg x 3 = 300
- 120kg x 3 = 360
- 140kg x 3 = 420
TOTAL = 1,260

Thruster:
- 40kg x 10 = 400
- 50kg x 7 = 350
- 60kg x 5 = 300
- 70kg x 1 = 70
TOTAL = 1,120

Dumbell Step Up onto 20" Box (rest dumbells on shoulders):
- 18kg x 10 = 360 (each leg)
- 18kg x 10 = 360
- 18kg x 10 = 360
TOTAL = 1,080

                                                 GRAND TOTAL = 5,860

5x3 of push jerks
95-115-125-135-145

3x3 @ 70/80/90%

10->1
Deadlifts (100kg)

10 pull ups b/w rnds

For time

Run 100m backwards, then sprint 100m forwards x4
100 Double Unders
50 Glute Ham Sit Ups
30 KB swings (RX for men was 2 pood, I just couldn't do it, had to go with the 1.5 pood)
20 Box Jumps - 20"

Advanced runners - 2 total rounds
Beginners - 1 round

Sadly, I could only muster 1 round. My Shins & Calves were just KILLING me. I'm taking wednesday 15Jun11 off to keep stretching, rolling, and icing. Hopefully that helps...

10, 9, 8, 7, 6, 5...1
Box Jumps
KB Swings

10 burpees
10 climbers
10 jumps
25 burpees
25 climbers
25 jumps
10 burpees
10 climbers
10 jumps

Shoulder Press: 5-5-3-3-1-1 65%, 75%, 85%
105 x 5 x 2
125 x 3 x 2
145 x 1
150 x 1

rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

135/95

Heavy for me, but feeling good! Sorry it's been so long WODStack.

15 Mins as many reps as possible:

9 Deadlift (70kg/50kg)
12 Hand release Push Ups
15 Box jumps (24"/20")

Push Press (strict):
- 40kg x 3 = 120
- 50kg x 3 = 150
- 60kg x 3 = 180
- 70kg x 2 = 140

TOTAL = 590

Dumbell Shrug with upright row:
- 20kg x 5 = 200 (each arm)
- 24kg x 5 = 240
- 26kg x 5 = 260
TOTAL = 700

Arnie Curls:
- 16kg x 4 = 128 (each arm)
- 20kg x 4 = 160
- 24kg x 3 = 144
TOTAL = 432

Barbell front raise:
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
TOTAL = 262.5

     GRAND TOTAL = 1,984.5