June 23

Over Head Squat 5 x 5

175, 195, 205, 210, 215#'s

then:

Gymnastics work - 125# Pull Up

June 22

Reverse Annie
10, 20, 30, 40, 50
Sit-ups and Double-Unders

4:36Rx

Then

1 Rep Max Snatch

175, 185, 195x, 195x 195x (I was so close to catching it!!!) Next time I will break 200!

June 21

Fathers Day is over

21-15-9
Sumo Deadlift High Pull
Box Jump (30")
Pull Ups
400 M Run

14:35 Rx

Wrist Push Ups
Weighted Pull Ups (100lbs)

June 19

10 Rounds for time of:

3 Hang Cleans (95#)
3 Split Jerks

then

30 Wall Hand Stand Press (touch and go)

then

10 Triple clapping push ups (front/back/front)

June 14-18

I have been really bad about posting daily due to the fact that I have been limited to my computer time. Here it goes for the next 4 days.

June 14
3 Rounds for time:
30 Wall Ball (20#'s)
30 Hang Snatch (75#'s)

Time - 18:35 Rx

June 15
5x5 Bench Press - 185, 205, 225, 235, 245F
then,
4 Rounds
400 M run
20 Burpees

Time - 11:45 Rx

June 16
10,9,8,...1
Pistols (one each leg, no alternating)
Pull Ups (Even #'s Over hand grip/Odd #'s Chin ups)

Time - 8:46 Rx

June 17
2k Row: 7:18
then,
Shoulder x 2 every min for 10 min @ 80%Max - 145#
then,
8 min of:
20 GHD Sit ups
Max army crawls
20 Back Extension

June 11

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

June 12

Hiking in Joshua Tree

Pictures coming soon

June 9/10

June 9

Canada Regionals 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

3:33Rx

June 10

3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Note: Once you pick a weight and start, you may go up in weight on the next 2 sets, but not down in weight at anytime.

135#, 155#, 165.5#

Way Behind. Yikes...

June 2:

Deadlift 1-1-1-1-1-1-1 reps - Max 405PR

June 3

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

18:43Rx

June 7

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

9:25 Rx

June 8

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

8:00 Rx

May 31 and June 1

May 31

Exercise:

Family Memorial Day WOD:

Trevor style 100 dumbell press, 200 push ups, 300 hang power cleans, 400 step ups. Followed by 200 meter uphill 95# Over Head walking lunges.

June 1

Exercise:

5 Rounds of: 15 Clean and Thrusts (95#) 15 Over Head Squats (95#) and 15 Burpee's with a 3 min rest in between.