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

April 12

Exercise:

Oly: Snatch Balance - 195/200/205#
then:
1-5 min Hang Snatch x3 (85#)
5-10 min "" x3 (95#)

then: WOD

For time: 500 M row, 150 Double Unders, 50 Burpees

March 18

March 15
Exercise:
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
(Part 1: 5:36 / Part 2: 9:18)

March 16:
Exercise - 5 Rounds: 400 M Run / 50 Double Unders
(14:00)

March 17:
Exercise - 3x3 Shoulder Press then: AMRAP 15 Min: 5 Kettlebell Swings(2pood) Box Jumps (34" tires)
(135, 145, 150#) Then 12R+5+5

March 18:
Exercise: AMRAP in 20 Min: 10 Pull ups, 10 Walking lunges (w/ 40# in each hand), 10 Burpees
(10 rounds)