6.12.12

Mobility Work as warm up

R3 Challenge
For Time:
2000m Row
30 Hand Release Push Ups

WG: 8:24
BF: 9:54

Paced Row too much

Shoulder Press
120x5
130x5
135x5+7=12

BF:
75x5
80x5
85x5+0=5

6.11.12 Back Squats

AM SESSION:
Warm Up:
1 mile Run then

1-1/2 Mile AFAP: 11:46

Back Squats
135,185,225

WG:
235 x 5
250 x 5
270 x 5+5=10

BF:
135x5
145x5
155x5+4=9

5:30 WOD:
5 intervals at 2 min a piece

25 Air Squats
15 KB Swings (70#/40#)
5 Clean and Jerks (135/95#)

WG: 13 leftover cleans
BF: 3 leftover cleans

6.7.12

4 Rounds For Time:
12 Push Press (115#)
3 Burpees
6 Deadlifts (275#)
3 Burpees
12 Pull Ups
3 Burpees
6 Snatch (115#)
3 Burpee

15:04 RX
Goal Time: Sub 14

5.28.12

Deadlifts
4x5 @365

8 Intervals at 2 min each
5 Strict Hang Pull Ups
6 Pistols (3 per leg)
5 Thrusters (105#)

ROAD TO WPB

Warm Up: 2 Cycles
200m Row
12 Box Jumps
14 KB Swings
16 Lunges w/ OVH Stretch

Training Sets: x 4
:20 sec Handstand Hold and then immediately followed by 5 HSPU

3 Rounds For Time:
30 Wall Ball
50 Double Unders
then finish with...
40 Deadlifts (225/165#)

"Just waiting to turn your tears...to roses...."