7/4/09

Run to Joust (2.5 mile run)

5000 lbs. - using choice of weight and method lift to overhead.

Used 65# clean and jerk x 77 = 5000#

Time: 9:35

Deck of Cards
Diamonds = pull ups (hardest part of the wod, my hands are sore but thank g-d they didn't rip)
Hearts = V-ups (love these, haven't done them for a while)
Clubs = American KB Swings 16kg
Spades = Burpees
Joker = 400m run

7/3/09

Run to Joust (2.5 miles)

AMRAP 20 minutes
5 Snatches (65#)
10 Ring Dips (red band assist)
15 Pull ups

5 Rounds

7/2/09

REST DAY

I found I had a hard time taking a day off. I did breakdown and did 100 sit ups and 30 power wheel rollouts along with dead hang pull ups (4:2:2:2:2 week 5).

7/1/09

400m run
21 Shoulder Presses
400m run
21 Push Presses
400m run
21 Push Jerks
200m run
15 Shoulder Presses
200m run
15 Push Presses
200m run
15 Push Jerks
100m run
9 Shoulder Presses
100m run
9 Push Presses
100m run
9 Push Jerks
Time: 23:00

6/30/09

AMRAP 20 minutes
75#
5 Thrusters
7 Power Cleans
10 SDLHP

6 rounds + 5 thrusters + 3 Power Cleans. Sharon F. pushed me to do 75#, definitely a tough wod.

6/29/09

10 Rounds
5 Shoulder Presses 65#
10 Front Squats 65#
15 Burpees

First 2 rounds it was 30 burpees and then Jenn came to her senses and changed it to 15.

6/28/09

Deck of Cards
Spades = Box Jumps
Hearts = American KB Swings
Diamonds = Goblet Squats
Clubs = KB Sit ups

Always a great workout! Best part is everytime you do this workout it is different.