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