3 rounds for time:

.5 mile run
50 squats

You will be divided into 4 person squads:
Each squad will be assigned a 95lb barbell (loaded with a 10 & 15lb plates on the sides). From the start of the workout, the barbell must never touch the ground. If so, a 20 burpee penalty will be assigned.

-Each squad member must complete 25 thrusters (ladies 65, gents 95). If a squad member cannot conduct thruster with standard weight, they will use a kettlebell.
-After all members have completed the thrusters, the squad will move as fast as possible as a team and carry barbell to the gate and back.
- When they return, each squad member must complete 75 pushups
--After all members have completed the pushups, the squad will move as fast as possible as a team and carry barbell to the gate and back.
Repeat for a total of 2 rounds

Day 10
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15-> 102,5 kg
Shoulder Press 3 sets x 5 reps
15 -> 60.0 kg

Power Clean 5 sets x 3 reps
15 > 67.5 kg

WOD 1
Mainsite - Wednesday 120509
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Time: 13:07 including rest time
Probably the hardest I have ever ran in my life. To match that pace for another 800m without the 2 minute rest would probably not be easy.

Rest time was setting up for wod 2.

WOD 2
Thursday 120510
21-15-9 reps for time of:
L-pull-up - After my first set of 21 L Pullups I subbed Strict knee tuck pullups. Could not keep my legs straight and hold them out in front of me.
25 pound Weighted back extension
Time: 8:45

10-1 - HSPU
1-10 - Strict Pullups

• Finisher - 7 X LOP Sprints (This time I want to sprint the entire distance of the lane, minus 10 yds on each end, this will be the slow down area) Have 3 people go at a time and they will stay at the finish line. When everyone gets there, they run back for a total of 7 sprints.

Wod a.
10 minute Amrap of:

15 x OHS (bar)
15 x kettlebell @ 24 kg
200mtrs

I managed 3 rounds plus 20 reps

Wod b.
30-20-10 burpees
90-60-30 skips
4 x chest to bar pullups between rounds
Time 7:49

Warm-up Drills (05.10.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
For Quality:
10 x Parallette Shoot-Through Complex
10 x DB Turkish Get-ups (alt.sides)

''M.E. Bench Press''
Warm-up with 2-3 incrementally heavier sets prior to working up to a 1-Rep maximum personal record Bench Press.
5 - Bar
5 - 85
3 - 95
1 - 135
1 - 155
1 - 175 previous max
1 - 185 New 1RM

''Divide and Conquer''
Complete for time:
10 x DB Burpee Squat Clean
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean
10 x GHD/Abmat Sit-ups

Deadlift (DL)
135x10
225x5
315x3
345x1
365x1
375x1

Directly after tonights WOD

Chin Ups (shoulders touch fingers at top of movement):
- 3secs up, 3 secs down
- 7, 6, 5, 4, 3, 2, 1
- rest as required between

Standing Hammer Curl + Weighted Dips:
- 10 x 16kg (each arm) + 25kg x 10
- 10 x 18kg (each arm) + 25kg x 10
- 10 x 20kg (each arm) + 25kg x 10
- 6 x 22kg (each arm) + 25kg x 10

BW Dips + 20kg Plate Twists:
- 21 + 42, 15 + 30, 9 + 18

Ezi Bar Curl + Lying Down Dumbbell Tricep Press:
- 10 x 20kg + 10 x 12kg (each dumbbell)
- 10 x 25kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg

Standing Dumbbell Hammer Curl (palm facing chest) + 20kg Plate Sit Ups:
- 3 rounds
- 10 x 10kg (each arm) + 10

Lat Pull Down Machine (Bicep Curl) + Plate Tricep Press:
- 3 rounds
- 10 x 19kg + 10 x 20kg

Single Arm Cable Tricep Pull Down (hammer grip, pull accross body):
- 3 rounds
- 10 x 6.25kg (each arm)

Single Arm Cable Curl + Cable Hammer Curl:
- 10 x 8.75kg (each arm) + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg

21-15-9
Thrusters (95/65) I did 55
Pull Ups