8.30.11 Workout

500 meter row
8 laps farmers walk (50 lb dumbells)
15 power cleans (135 lbs)
30 hand-release pushups
45 kettlebell swings (55 lbs)
30 hand-release pushups
15 power cleans (135 lbs)
8 laps farmers walk (50 lb dumbells)
800 meter run

Time: 25:17 RX

8.11.11 Workout

WOD: "Abbate"
1 mile run
21 Clean & Jerks (155lbs)
800 Meter run
21 Clean & Jerks (155lbs)
1 mile run

time: 35:28 RX

**Full Squat Cleans**

8.10.11 Workout

Snatch: 10-8-8-8-8-8
Clean & Jerk: 10-8-8-8-8-8

8.8.11 Workout

Strength:
Back Squats: 10-8-8-8-8-8
Benchpress: 10-8-8-8-8-8

WOD: "Helen"
3 Rounds:
400 Meter run
21 Kettlebell Swings (1.5 pood)
12 Pullups

Time: 7:29 RX

Cash out:
4 rounds:
500 Meter row
rest 3 minutes

8.7.11

WOD: "Linda"
10,9,8...1
Deadlift 1.5xBodyweight
Bench press Body weight
Squat Clean .75xBdoyweight

25:56 RX+

8.6.11 Workout

4 mile run

then...

Strength:
Close Grip Bench 5x5
Weighted dips 5x5

WOD:
3 rounds:
20 Wall Ball Shot(20lbs/10ft)
20 SDLHP(75lbs)
20 Box Jumps(20")
20 Push Press(75lbs)
20 Cal row
rest 1 minute

8.5.11 Workout

Shoulder Press 5x10
Deadlift 5x10

8.4.11 Workout

WOD: "Tiger Blood"
3 rounds:
10 Clean n Jerks (135lbs)
400 meter run

cash out: max rep double unders (150)

8.3.11

Snatch 5x10
Clean n jerk 5x10

8.2.11 Workout (Hero WOD of the week)

WOD: "Coe"
10 rounds:
10 Thrusters (95lbs)
10 Ring Pushups

8.1.11 Workout

Strength:
Back Squats: 5x10
Benchpress: 5x10

WOD1:
5 Rounds:
3 Squat Cleans (135lbs)
10 calorie row

WOD2:
3 rounds:
300 m row
30 double unders
1 rope climb

then...

rest 6+ hours

WOD:
AMRAP 10 min:
1 Power Clean (95lbs)
3 Push Press (95lbs)
6 burpees
9 box jumps (24in)

then.... Weighted dips 6x5

7.29.11

Strength: 

Back Squats: 5x3

WOD:

5 Rounds:

30 Double Unders

50 meter Tire Drag

3 Front Squats (135lbs)

50 meter Tire Drag back

7.28.11

4 mile run

then..

Strength: Benchpress 5x3
weighted dips 5x5

WOD:
3 Rounds:
300 m sprint row
10 Body weight Benchpress
10 Tire Flips
10 Bw Benchpress
10 tire flips