November 28th, 2013

WOD

Couples WOD (with team Lundquist)

For time, in teams:

150 KBS (70/53 lbs)_

75 Burpees

50 HSPUs

100 Push Press with a plate (45/25 lbs.)

While one partner is working the other is doing lunges for about 100' feet, then the partners switch out.  And so on and so on

Can be completed in any order

1. I did all the HSPUs except 1.  Kandi did all the PP and we split up the rest

September 21st, 2013

WOD 

Partner WOD

Five rounds each partner, alternating, of:

45#/25# bumper plate Overhead walking lunges, 50 feet

10 Burpees

10 Toes to bar

Let trailing knee gently kiss the ground on each lunge.

1. Did with Kandi and not keep track of time.

June 22nd, 2013

Workout of the Day

1.  Filthy Fifty

50 Box Jumps, 24

50 Jumping Pull ups

50 KBS, 35

50 W. Lunges

50 Knee to Elbow

50 Push Press, 45

50 Hip Ext

50 Wall Balls, 20/14

50 Burpees

50 Double Unders

2.  Skill Focus Work

spend 20 minutes working on a weakness

1. 32:19

2. Muscle-up practice

   Handstand practice

3.  200m Farmers walk with 2 pood KBs in each hand (to work grip & grit)

May 21st, 2013

Workout of the Day:

A. Front Squat

3 x 3 Across

B. 3 rounds for time of:

24/12 alternating each leg, 95# static lunges w/bar in the front rack

12 GHDs

12 Hip extensions

C. 3 rounds, not for time:

8-10 strict pull-ups

8-10 ring dips

Rest as needed

A. 255 lbs.

B. 7:55?

C. 10/10, 8/10, 10/10

March 16th

Workout of the Day

A. Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B. Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C. One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D. Three rounds for time of:

20 Walking Lunges with KBs (24/16 kg)

20 Chest-to-Bar Pull-Ups

20 Ring Dips

A. Did not do this for time. Feeling a little blown out today.

Scaled to 4 muscle ups, 8 HSPUs, 12 T2Bs x 3

B. 225/20, 255/35, 270/40, 275/40

C. Skipped. Had to break down the bench press set up before class

D. 13:12