June 2011 WODs

6/14/11
10,9,8,7,6,5,4,3,2,1 for time of:
hang cleans (125)
deadhang pullups---------------------------15:19

6/15/11
1 rep every 45 seconds
squats(225)-----------------------------23 before failure (aimed for 25)

6/20/11
1RM power clean--------------------------205
+
AMRAP in 8 min of:
5 power cleans (130)
10 burpees

6/24/11
handstand and back handspring practice
+
8 sprints across a soccer field

6/27/11
3 rnds of:
max handstand holds
10 ring muscle ups
10 backhandsprings

6/28/11
10,000 lbs
DL-315
Squat-225
Bench-155------------------14 rnds + DL = 10,045 lbs in ~23 min

APR WODs

4-10-11
5rnds of :
1 shoulder press, 1 pullup
3 sp, 3 pu
5 sp, 5 pu
weight each rnd 105,95,95,90,85------------------17:09

4-15-11
NAVY PFA
2 min. pushups------------80
2 min. situps-------------85
1.5 mile run----------9:15

4-19-11
every 30 sec for 10 min:
1 snatch---------------first 10: 125, second 10: 135
+
5 min pullups------------------75

Mar WODs

3-8-11
on the minute:
2 squats for 12 minutes--------------205
+
10,9,8,7,6,5,4,3,2,1 of:
pullups
pushups------------------------------3:35

3-16-11
3RFT of:
5 DL 315#
5 DB snatch (ea arm) 60#----------------------~9:30
+
1RM of DB snatch--------------------80#

3-19-11
bench--------5 sets 135, then one rep 185
5 squats---------------215, then 225 twice
very short, the gym closed half an hour after I arrived

Feb WODs

2-10-11
1 rm snatch......165 +
Fran (3:47)

2-15-11
1rm of C&J......205 (failed J of 215)
+ 5 RFT of 4 sq. descending pushups (50,40,30,20,10) .......10:28

January 2011 WODS

1-12-11
alternating tabata DL(185) and burpee.....8/10 x 4 7/8 5/8 x 3

1-18-11
1 RM squat clean .....225
1 RM deadlift......345
+ 3 times max handstand hold.......32,26,34 sec.

1-23-11
3 rnds of: 7 squats 14 pullups............7:26