1.24.12

AM work - 5 handstand holds @45 seconds
then
4 rounds:
5 strict dead hang pullups
16 pistols(8 each leg)
60 unbroken double unders

PM work -

5 rounds:
6 squat clean thrusters (135lbs)
12 burpees

time: 10:05

1.22.12 Workout

Was feeling froggy and I will just use OPT wod from today as a recovery wod tomorrow.

WOD:
750 meter row
30 kettlebell swings(53lbs) UNBROKEN
60 total lunges(35lb dumbell in each arm/30 per leg)

600 meter run
30 hand release pushups
30 V-ups with a 20 lb dumbell

500 meter row
20 Kettlebell swings(53lbs) UNBROKEN
40 total weighted lunge steps

400 meter row(went all out)
20 hand release pushups
20 V-ups with 20lb dumbell

time: 29 minutes

1.21.12

5 rounds for time:

Row 1K

15 COVP chin ups

15 thrusters (75/55#)

15 push up burpees

Everything Unbroken

rowing was slow

time: 49:21

1.14.12 Workout

OPT Construction Series #3

On the hour, every hour:

1st hour:
5,4,3,2,1
C&J - 205/115#
MU's

(1 score = time) 

9:23 - 185lbs (all sets of muscle ups UB)

2nd hour:
2K Row + Max DU's in 10 min

(2 scores = time for row and reps of DU's)

7:56 row, 187 double unders(first set-137 doubles unbroken)

3rd hour:
15,12,9
R KB Snatch - 2/1.5 pd
L KB Snatch - 2/1.5 pd
Burpees - vertical body at top

(1 score = time)

(6:23 with 1.5 pood)

4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar

(1 score = reps)

(14 rounds + 3 wall balls)

1.11.12 Workout

WARMUP: In two minutes do reps of for total pounds moved:
You choose the weight and multiply it by total reps for total score.
1 deadlift
1 clean
1 front squat
1 push press/jerk
(back rack)
1 back squat
1 back rack press/jerk.
Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds.

WOD: 500 meter row buy in

3 rounds: 

10 chest to bar pullups

20 back squats(135lbs)

20 kettlebell swings(53lbs)

20 hand release pushups

20 double unders

500 cash out

**everything unbroken**

rest a few hours

then..

Work to a tough power clean single in a few sets

WOD: 5 rounds:

12 deadlifts (225lbs)

15 box jumps (31 inch)

21 double unders

1.10.12 Workout

WOD: 'Jerry'

run 1 mile
row 2k
run 1 mile

1.9.12 Workout

Bench press - 4x6

weighted dips 5x5 (45lb kettlebell)

DB chest flys(35lbs) 4x7

10 skull crushers
10 russian curls
10 close grip bench
3x30(35lb barbell, 45lbs, 35lbs)