16 Miles, dirt road, trail, 2300ft elevation gain

Hang Power Clean 1 RM

6 rounds for time:

200M run
15 wall ball
15 KB swings (35#)
2 minute rest

Run 800m
20 kettlebell swings (1.5/1.0)
10 burpees

3 rounds

400m run
21 Kettlebell Swings @ 1pood
50 ABMAT
12 pull-ups
50 Double Unders
400m run
21 KBS @ 1pood
40 ABMAT
12 pull-ups
40 DUs
400m run
21 KBS @ 1pood
30 ABMAT
12 pull-ups
30 DUs
400m run
21 KBS @ 1pood
20 ABMAT
12 pull-ups
20 DUs
400m run
21 KBS @ 1pood
10 ABMAT
12 pull-ups

10 DUs

Wow! that's all I have to say...

5-5-3-3-1-1-1
Bench Press...work up to 1RM

3 sets of max reps weighted or strict pull ups

WOD:
For time
1000m row

30 burpees

I worked on pull ups first...I was able to do about 5 or 6 strict pull ups, but I can't string them together...I have to do them one at a time. I also tried some with the underhand grip and was able to do some that way as well.

For the bench press, I worked up to 90 lbs! New PR! :)

For the WOD...MAN 1000m takes forever! My quads and traps were already burning from yesterday's WOD...this made them feel EXTRA special. Did it in 8:25

06-23-2011 WOD
Back Squat Lift 4

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

Backsquat- 70x20- felt pretty good

Definitely had a better double under day, which helped my time. I snatched a majority of my kettlebells bc it felt easier and I was able to string more together. Overall, felt good about my time. That time might be off a few seconds, but it's around that.

Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Post WOD:

3X10 Weighted GHD Sit Up (10)

was sick on the 4th and felt weak thru this wod

21-15-9

Thrusters 95/65

Pull-ups

Thrusters went well but tore my hands up and couldn't stay on the bar

Bench Press 5-5-3-3-1-1-1 (135, 185, 195, 205, 225, 235)
Weighted Pull Ups 4-4-4 (35, 50, 50)

Bench Press 1x15 (135)

WOD:
1000 Meter Row

30 Burpee

Post WOD:
Tabata Sit Up (8 rounds)