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Archive for May, 2012

Wednesday Workout

Thursday, May 24th, 2012

Strength: Deadlift (350PR)

240m farmers carry 2 hands with 24Kg KB
45 wall balls 20lb
240 farmers walk again
45 burpees

11:11 Rx

Wednesday Workout

Wednesday, May 16th, 2012

Metcon: 5 Rounds

Row 500m
Run 400m

Since there were 17 people and only 8 ergs, do 40 burpees while you wait.
23:54 Rx

We did this on Jan-2 (minus burpees) and I put up a 21:xx  I probably could have pushed harder today, but the 7am class is so early.

Friday Workout

Tuesday, May 15th, 2012

Strength: Gymnasitcs (10s stationary handstand PR)

Metcon: Row 2K
7:25 (PR)

Wednesday Workout

Friday, May 11th, 2012

Strength: Deadlift (3-3-3-1-1) (317 PR)

Metcon: 10 min AMRAP
20 mountain climbers
10 ring rows
5 DB squat cleans (45 lb)
8+28 @ 25lb DB (<- knee hurting)

Monday Workout

Tuesday, May 8th, 2012

Metcon: for time

30 Sandbag from ground to shoulder
Run 400m with Sandbag
30 Wall Balls 
Run with med ball
30 45lb Plate ground to OH
Run with plate
30 32kg KB Swing
Run with KB
18:28 with 16kg KB for shoulder

Friday Workout

Tuesday, May 8th, 2012

Strength: Gymnasics

Metcon: 8:00 AMRAP
32kg KB swing
95lb Thruster
8+9 @ 16kg KB take it easy on shoulder

Wednesday Workout

Thursday, May 3rd, 2012

Strength: Deadlift (5-5-3-3-3) (3@295 PR)

Metcon: 10->1
Chest to bar pull ups
Games Pushups

8:48 Rx

Monday Workout

Tuesday, May 1st, 2012

Strength: Jerk (5-5-3-3-3) (145 PR because I'd never done it before)

Metcon: 3 rounds each amrap 4:00 with 1:00 rest between rounds
Row 400m
Double Unders

248 Rx

Friday Workout

Tuesday, May 1st, 2012

Strength: TGU

Metcon: 3 rounds
Run 400m
10L/10R KB Snatch @ 24kg
20 abmat situps

12:?? Rx

My left arm is much better at KB snatch for some reason.  I think I have better form cause my left arm is weaker so I use more hips instead of muscling it up.