"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Got through 7 full rounds and about 3/4 of the run on the 8th round
Pull-ups: 25-5-15-12-15-15-15 (102 total) put gloves on after the second round
Run 1:55-1:55?-1:57-1:53-1:59-2:09-1:57-1:49 (finished the 8th round run even though time was up)

I did a new workout of: decending ladder of DUs of 50,40,30,20,10
50 DUs (150 total)
30 sec HSPU position hold (2:30 total hold)
10 burpees (50 total reps)

This one really taxed my shoulders. As the DUs decreased, the time between the 30 sec. HSPU hold and the burpees decreased and you got more and more tired.
GREAT couplet of the HSPU hold and the burpees
I got a bit scratched up because I was working out with no shirt, WOD #2 and my chest got all scratched while doing the outside burpees on the grass and twigs, etc.

Killer triplet, GREAT workout. Shoulders were fried and I was ready to take a swim and relax a bit.

I did this WOD with almost NO warm up.
That was STUPID
I basically did a 1-2 minute stretch and just went for it.
After about the second of third minute I was winded and my reps went WAY down. I was kipping after the 2nd minute, more to save energy and not fail. I did it outside of the pool at the beach.
This took me about 8:45

Still a fun WOD...
Kendall did her WOD after this.
She did: 5 rounds of:
10 seconds HSPU position hold, 10 burpees, repeat with 10 seconds HSPU hold and then 8, 6, 4, 2, burpees.
When she hit 4 burpees she took off in a sprint to the finish. That was my favorite. She was hating those initial rounds. I assisted her to get inverted and was there spotting her to get down safely and to keep the hold safely.

I LOVE working out with Kendall and seeing her get the hard work and the reward of accomplishment.
Post WOD #2 we swam for about an hour and played in the water.

General warm up then:
started the Complex with:
75 lbs
90 lbs
105 lbs

115 lbs
125 lbs
135 lbs (I wore the belt on this and the next set)
140 lbs
145 lbs
The weights felt fine and good form, unti lthe last set, and I basically pressed the weight not Push Jerk. I was mad so I worked on push jerk so I used a medium light weight of 115 to tax me and work on the form and explosiveness from the hips when I was tired, toward the end of the set.

I finished with a strict push jerk with 115 lbs x 10 (no belt or anything)
quick stretch and then back to the park to play with the kids.
We went for a nice ride on our bikes after a dog walk

Warm Up

400m Run
20 Air Squats
20 Push Ups
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Mobility

Olympic Wall Squat
Barbell Shoulder Smash

Strength

DB Strict Press (15 LBS DB)
4 x 10

WOD

3 Rounds For Time:

9 Front Squats (135,95) (65)
15 Bar Facing HR Burpees
21DU (42SU)

AM
Sprinting/Running
Some Jumping Rope + 800m Run + Dynamic Stretching (Warm-up)
6x20m Sprinting Drills (high kneesx2, marchesx2, skipsx2, straight-leg-boundsx2)
2x30m Controlled Sprints - (4.82, 4.74)
About 10 minutes of Easy Fartlek Biking + Static Stretching (Cooldown)

PM
Weightlifting
Deficit Snatch Pull Triples (40kg)
Deficit Clean Pull Triples (60kg)
3x5 Hip Thrusts (60kg)
Left Arm Isolation Work (5kg plate)
3x15 Partner Lying Leg Raises

1) HBBS: 1X5@70%, 3X4@80% - 255. 295 (off 365)

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% (off 295) = 175, 190, 205

EMOTM: 3 burpees, 1 wall ball, 1push up (add an additional wall ball and push up every minute to failure, then decend - started on round 3 instead of round 1 (started at 3 pushups and 3 wallballs). Completed round of 10, just shut it down.

3x10 KB Swing @ 70#

Windmills (6 each side # 35) and Situps (25)- 3 sets

This workout was the Main Site WOD 1 time on 06/29/2011
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

1 RM Back Squat - (205)

1 RM Strict Press - (105)

1 RM Deadlift - (205)

400m farmers Walk w/ 2 35lb plates
20 Burpee Box Jumps
400m OH Plate Carry w/ 1 35lb plates
20 Burpee Box Jumps
400m OH Plate Cary w/ 1 35lb plates
20 Burpee Box Jumps
400m farmers walk w/ 2 35lb plates

2 sets of the Wendler ab circuit afterwards