04/30/10

I.
200m run
2 Rounds
50m Lunge
50m Sprint
15 Push Press

II.
Tabata 20:10 x 8
Push ups
Ball slams
GHD
Wall Balls
Sit ups (25# plate)

III.
Front Squats
3 x 3 95#

04/29/10

I.
3 rounds
500m row
30 lunge steps
20 push ups
30 situps
10 pvc rollouts

II.
AMRAP 20 minutes
15 squats
20 situps
15 push presses
20 box jumps

III.
stretch

04/28/10

I.
20:10 x 5
low box step ups
push ups
mt. climbers

II.
5 rounds
50 double unders
35 knees to elbows
25m OH weighted walk (75# x 3, 85# x 2)
Time: 29:43

III.
Stretch

04/26/10

I.
AMRAP 10 minutes
300m Row
25 Squats
15 Push ups

II.
EMOTM 20 minutes
7 American KB Swings (16kg)
5 Burpees

III.
Back Squat
3 x 3 (115#)

04/25/10

I.
1500m Row
3 Rounds
30 Lunge Steps
30 Double Unders
20 Push ups
20 Squats

II.
4 Rounds
10 Front Squats (75#)
20 KB Swings (20kg)
20 KTE
10 Push Press (75#)

III.
20:10 x 8
Plank Hold
GHD
Situps

04/24/10

5 mile trail run
Time: 47:28

04/23/10

I.
3 Rounds
500m Row
10 Pull ups
20 Push ups

II.
3 Rounds
25 Back Extensions
50 Squats
100m Lunge Steps
Time: 21:00

III.
"Annie"
50-40-30-20-10
Double Unders
Sit ups

04/22/10

I.
1000m Row
2 Rounds
30 Lunge Steps
30 Sit ups
30 Push ups
30 Squats

II.
21-15-9
Deadlifts (135#)
Wall Balls
100 Double Unders
Time: 12:06

III.
Stretch

04/21/10

I.
3 Rounds
30 Double Unders
20 Lunge Steps
10 Push ups

II.
Tabata 20:10 x 8
Box Jumps (low)
Thrusters (25#)
Burpees
Sit ups (GHD)
Jumping Lunges

III.
100 each partner ab ball toss

04/19/10

I.
AMRAP 10 Minutes
250m Row
15 GHD
10 Push ups
10 PVC OHS
10  PVC Rollouts

II.
4 Rounds
30 Box Jumps
30 Wall Balls
500m Row
Time: 23:25

III.
21-15-9
DB Thrusters
Push ups

04/18/10

5 mile trail run
Time: Just under 43 minutes
Beautiful day but a bit chilly. I was hurting trying to keep up with Melissa G.

I.
3 Rounds
500m Row
30 Lunge steps
20 Sit ups
10 Push ups

II.
3 Rounds
50 Double Unders
21 KB Swings
12 Pull ups
Time: 13:10
Had an equipment failure that added an extra minute.  It was good I was able to do this in under 15 minutes.

04/17/10

I.
AMRAP 10 minutes
30 Mt. Climbers
20 Squats
10 Pull ups
5 Burpees

II.
"Annie"
50-40-30-20-10
Double Unders
Sit ups
Time: 8:10

III.
"Grace"
30 Clean and Jerks (95#)
Time: 5:54

04/17/10

I.
AMRAP 10 minutes
50 Double Unders
20 Lunges
20 KB Swings
20 Mt. Climbers

II.
21-15-9
Renegade Rows (25# DBs)
Snatches (each arm)
Thrusters
Rocking Chairs
400m Run
Time: 20:15

III.
Stretch

04/14/10

I.
30 KB Swings
20 Halos
10 Deck Squats

II.
1000m Row
21-15-9
American KB Swings (16kg)
Snatch (each arm)
Flip Squat
KB Burpee
800m Run
Time: 29:44

III.
Stretch

04/13/10

I.
"Annie"
50-40-30-20-10
Double Unders
Sit ups

II.
Snatch
3 x 3 (65#)

III.
3 Rounds
50 Squats
40 Sit ups
30 KB Swings
20 Push ups
10 O-bar Rollouts
Time: 16:46

04/12/10

I.
3 Rounds
30 Double Unders
10 PVC Roll outs
20 GHD Sit ups

II.
10 -1
Burpee Box Jumps
Box Dips
Elevated Push ups
100m Farmers Walk (45# plates)

III.
Stretch

04/11/10

5 mile trail run
Time: 43:00

I.
1K Row
30 Sit ups
25 Lunge Steps
20 Push ups
15 Double Unders
10 PVC Rollouts
5 Pull ups
1K Row

II.
5 Rounds
12 Dead lifts (95#)
9 Cleans (95#)
6 Push Jerks (95#)
Time: 15:48

III.
Stretch

04/10/10

I.
800m Run
50 KB Swings
30 GHD Back Extensions
15 PVC Rollouts

II.
100m Sprint w/sled (25#)
100m Lunge Steps
25 Pull ups
50 Sit ups
25 Toes to Bar
50 Push ups
100m Lunge Steps
100m Sprint w/sled

III.
OHS 3 x 3 (65#)
100m Sprint w/sled x2

04/09/10

I.
1K Row
40 Lunge Steps
30 Situps
20 Push Ups
10 Ring Dips
1K Row

II.
21-15-9
SDLHP (65#)
O-bar Rollouts
Front Squats
Time: 11:00

III.
20:10 x 6
GHD Sit ups
GHD Back Extensions

04/07/10

I.
2k Row

II.
AMRAP 20 Minutes
3 Dead Hang Pull ups
6 Push ups
9 Sit ups

III.
Deadlifts
3 x 3 (195#)

04/06/10

I.
1000m Row
20:10 x 8
Squats
Sit ups
Push ups

II.
OHS
3 x 10 65#

III.
5 Rounds
40 Double Unders
30 Box Jumps
20 KB Swings (16kg)
Time:18+/-

Practice, practice, practice.  The double unders are finally coming.  This was a challenging wod, my goal was to complete in under 20 minutes.

Jump Start
45:15 x 5
Jump Rope
Hand Stand Hold
Burpee
Squat
Box Jumps

04/05/10

1 mile Run
15-12-9
Front Squats (65#)
American KB Swings (16kg)
Ring Push Ups
1 Mile Run
Time: 24:19

04/02/10

I.
Run @ Gallup
1 mile
.50 Pick up
1 mile
20:10 x 8 Sprints
1 mile

II.
800 m Run
Deadlift
225#

III.
Stretch

04/04/10

I.
50-40-30-20-10
Sit ups
Push ups
800m Run
3 Rounds
30 Squats
20 Lunges
10 Push ups

II.
Back Squat
5 x 3 (130#)

III.
21-15-9-3
Burpees
SDLHP (65#)
KB Swings (20Kg)
Thrusters (65#)
Time: 15:40