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