August 2010 WODs

8/8/10:
10 sprints ~ 40 yards
fastest sprint was last one at 5:41 sec

8/9/10:
3x5 squat---------------225, 230, 245(f, did 3), 235 (f, did 4)
3x5 press---------------115 (f, did 4) 105, 110 (f, did 4)

8/12/10

3x5 squat---------------235, 235, 240 (f, did 4) IMPROVEMENT!!

+

WOD:
for time:
9 c&j
gasser
6 c&j
1/2 gasser
3 c&j
1/4 gasser
used 175 as c&j weight, not sure how far a gasser is, so I sprinted up and down this nearby hill. The hill wasn't very steep and was ~90 yards----------- time: 13:55

8-13-10
21-15-9 of:
Body weight Bench press (I used 155#)
Strict Pullups

21:25

8-14-10

Long hike, got plenty of sun and found some wild Raspberries!
~4.5 hrs

8-17-10

3x5 Squat-----------------240, 240(f, did 4), 240(f, did 1) IMPROVEMENT!!
3x5 Press-----------------110, 110, 115 (f,did 4) IMPROVEMENT!!

+

AMRAP in 15 min.
10 supine ring pullups
10 pushups

9 rnds + 8 pullups
(first few rounds were deadhang, then I started kipping)

8-24-10

Work up to 5RM Deadlift--------------325
3x handstand holds--------------36 sec, 29 sec, 26 sec
+
21-15-9 of:
Ring Dips
Burpees---------------------------7:14

8-26-10
3x5 squat---------------240(f, did 4), 240(f, 2), 235(f,2)
3x5 Bench Press--------175(f, did 2), 160, 160
+
5 RFT of:
~80 yd sprint
KTE ladder (25-20-15-10-5 )------------------------------9:41

8-31-10
3 x max dead hang pullups 3 min. rest btwn rnds
21-13-10
+
Every minute on the minute for 15 minutes:
2 cleans
10 double unders
(used 190 for first 5 rnds, dropped to 185 for next 6th and 7th rnds, failed those two, rested for 8th minute, did 9th-11th, rested 12, did 13th, rested 14th, did 15th)