03/31/2012

I. 2000m Row

II. AMRAP 10 minutes
15 Push Press (65#)
10 Squats
5 Burpees
REST 1 min.
AMRAP 10 minutes
30 Push Press (45#)
20 Squats
10 Burpees

III. Coffee

03/30/2012

I. 200m Row
10 PVC Rollouts/10 OHS/10 Good Mornings

II. 4 Rounds
40 Sit ups
30 Push ups
20 Pull ups
10 Front Squats (65#)
Time: 30:00

III. Stretch

03/29/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 5 x 5 Deadlifts (175#)

III. AMRAP 8 minutes
5 Ring Dips
10 Ring Rows
15 Weighted Sit ups

03/28/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 5 x
27 Box Jumps
20 Burpees
11 Snatches (45#)
Time: 18:56

III.
400m Run

03/27/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good mornings

II.
3 x 1 Shoulder Press (100#)
3 x 3 Push Press (100#)
5 x 5 Push Jerk (90#)

III. 100 Situps

03/26/2012

I. 750m Row
3 x 10 PVC Rollout/10 OHS/10 Good Mornings

II.
1000m Row
70 KB Swings (16kg)
35 Toes to Bar
15 Hang Squat Clean Thrusters

III. Stretch

03/19/2012

I. Building Run
3 x PVC Rollouts/10 OHS/10 Good Mornings

II. EMOTM until reach 100
3 Burpees
Max Pull ups
Time 16:20

III. Turkish Get ups Skills

03/20/2012

I. 400m Run
10 PVC Rollouts/10 OHS/10 Good Mornings

II. 10 x 2
Thrusters
45# - 85#

My quads were incredibly sore from all the Wall Balls on Sunday

III. 2 x
100m Run
10 Ring Dips
10 Push ups

03/18/2012

I. Run 400m
3 x 10 PVC Rollout/10 OHS/10 Good Mornings

II. Open WOD 12.4
150 Wall Balls
90 Double Unders
30 Muscle Ups
Score: 169

III. 400m Run

03/13/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Morning

II. Death by Deadlift
minute 1 = 1 deadlift (145#)
minute 2 = 2 Deadlift
minute 3 = 3 Deadlift
etc.

III. Stretch

03/11/2012

I. 100m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Open WOD 12.3
AMRAP 18 minutes
15 Box Jumps
12 Push Presses
9 Toes to Bar
Score: 179

III. Stretch

03/09/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. AMRAP 20 minutes
1 minute at each station
Box Jumps
Push Press (75#)
Toes to Bar

III. Stretch

03/08/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. OHS
5 x 45#
5 x 50#
5 x 55#
5 x 65#
5-5-5-5-5 (70#)

III. 21-15-9
Box Jumps
Push Press (75#)
Toes to Bar

03/07/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 500m Row (2:00)
AMRAP 5 minute
5 DB Cleans (25#)
10 Box Jumps
15 Squats
AMRAP 5 Minute
Pull up Progression (Step 3)

III. Tabata Planks 20:10 x 8
Plank
Plank Side Left
Plank Side Right

03/06/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. "The Chief"
5 Rounds 3 minutes on, 1 minutes REST
3 Power Cleans (95#)
6 Push ups
9 Squats
Score = 15

III. Pull up Progression

03/04/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Snatch (Open WOD 12.2)
10 minutes to complete as many reps as possible:
30 x 45#
30 x 75#
Total = 60 (took approx. 8 minutes but next weight was 100#)

III. Stretch

03/02/2012

I. 3 Rounds
10 PVC Rollouts/10 OHS/10 Good Mornings

II.  Tabata Twist
25 Pull ups
50 Push Ups
75 Sit ups
100 Squats

Using 20 sec. on 10 sec. REST move through each movement.  Complete each movement as Rxed before moving on.  16 minute CAP!

III. Snatch

03/01/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Push Press
5 x 45#
5 x 65#
5 x 75#
5 x 95#
5 -5 - 5 - 5 -5 (100#)

III. 5 Rounds
10 Weighted Sit ups (25#)
15 KB Swings (16kg)
Time: 4:21