081112 back squat 5-5-5, scaled "michael"

Squat 5-5-5

Rest

Scaled “Michael”
For time:
3 rounds of
400m run
25 situps
25 back extensions

BS Total: 195 - 205 - 225

Scaled "Michael" - 10:56 (subbed 500m row for 400m run)

081110

Squat Clean
3-2-2-2-1-1-1-1
135 [3] - 145 [2] - 150 [2] - 155 [2] - 165 [1] - 170 (PR) [1] - --- - ---

Rest (two separate workouts)

Run 400m
20 Ring Dips
Run 400m
40 Push-ups
Run 400m
60 Push-press (45lbs)

Total: 11:02 as RX'd

081107 - 2 WODs - Grace - Fractured Helen

"Grace"

For Time:
30 reps, 135 lbs Power Clean and Jerk.

Total: 9:15


"Fractured Helen"
4 Rounds
400m Run
21 KB Swings (1.5 pood)
12 Pull-ups
Rest 2 minutes between rounds

2:41 (1.5 pood) - 3:35 (1.5 pood) - 3:20 (1 pood) - 3:21 (1 pood)
Total w/o rests: 12:57
Total w/ rests: 18:57

081021

For time:
5 Rounds
Run 400m
20 Burpees

19:22

081017

With a continuously running clock 5 rounds 6 minutes each which the first minute is max wallballs, the second minute is max pushups, and in the remaining four minutes you must run 400m. Any time left in the 6 minutes after the run is completed may be used as rest.

20lb ball

Total 224

081007

For Time:
5 x 400m
Rest 1 minute between each run

Total: 11:42

080926

Max row meters in 20 minutes - with partner, Lauren.
Run 400mRow 500m
4338m

Took a LONG time to recover today - 15 minutes light headed. Don't believe I cooled down properly. I pretty much just stopped. Blood pooling, I believe.

080827 - Puppy, or is it Puppies?

4 Rounds
Run 400m
1 pood kettlebell swing, 20 reps (down to 25 pounds after 1st set)
20 pullups (rubberbands after first 10)
23:19

080823 5k - 30 min