check.

stand on yer hand(s)

Tuesday, December 20, 2011

warm up: 2,000m row

20 wrist circles

20 pass throughs

20 burpees

skill: handstands/headstands

wod: 9-15-21

knees to elbow

paralette push ups

*200m run with 25# plate in between

12:46

freeeeeezing.

Greg Privitera, dedliffin'

Monday, December 19, 2011

warm up: 2,000m row

2 rounds

duck walk x2

walk up the wall (handstand hold) x5

wall stretch

strength: deadlift

95x5x5, 125x3, 155x2, 175x2, 195x1x1

wod: ...chipper

500m row

40 air squats

30 sit ups

20 push ups (hand released)

10 pull ups

6:11

shoulders. shoulders. shoulders. again.

Wednesday, December 14, 2011

warm up: 1000m row

tabata...

kb swings @ 12kg

burpees

strength: press... max!

30x10, 60x3, 70xf, (push press @ 70x3), 70x1, 75xf

blurggg

wod/skill

paralette push up

paralette dip

ring rows

push press @ 60#

x10, x7, x5, x3, x5, x max

+ twenty.

Tuesday, December 13, 2011

warm up: 2 rounds

250m row

10 scorpion stretches

duck walk x2

strength: back squat - max!

warm up 45x5x5 95x3, 125x2, 145x2, 165x2

working sets 180x1, 190x1, 200x1, 205x1*, 210xf

+20# pr!

skin the cat. or not.

Thursday, December 8, 2011

happy 25th birthday to my sister, brooke!

warm up: 1,000m row

3 rounds

10 renegade rows (15#)

10 scorpion stretches

10 ghd sit ups

skill work: skin the cat/jumping pull ups

wod: 5 rounds

15 goblet squat @ 24 kg (53#)

5 jumping pull ups

3 "captain p" (clean, lunge, push press @ 65#)

9:29

7.7.7.7.7.14

Wednesday, December 7, 2011

warm up: 3 rounds

250m row

10 ghd sit ups

10 wallball cleans

strength: press 5-3-1 (75%-85%-95%)

warm up 30x10, 45x10

working sets 65x5, 72.5x1xf :(, 70x1

wod: 7 rounds

7 front squats @ 65#

7 ring rows

7 hspu

7:14

tabata what?

Monday, December 5, 2011

warm up: 30:30 x 10

hollow rock

superman

strength: back squat 5-3-1 (75%-85%-95%)

warm up 45x10, 95x10, 125x5

working sets 140x5, 160x3, 175x5

wod: tabata what?

box jumps (18'')

kb swings (16kg)

v ups

renegade rows (20#)

wall balls (10#)

-clockwise : 20s on/10s off

-counterclockwise: 20s on/10s off

-clockwise : 30s on/5s off

-counterclockwise: 30s on/5s off

pick it up.

mama ricker :)

Friday, December 2, 2011

warm up: 3 rounds

10 box jumps (24'')

10 ghd or v ups

10 wall balls

10 kb deadlift @ 50#

strength: deadlift 3-3-3+ (70%-80%-90%)

warm up 95x5, 125x5

working sets 155x3, (165x2), 180x3, (190x1), 200x4

wod: 21-15-9

thrusters @ 45#

ring rows

3:40

hah.

row, row, row your erg

Thursday, December 1, 2011

warm up: 800m run

2 rounds

10 push ups

10 goblet squats @ 16kg

30s side plank/side

wod: 5,000m row (+ intermittent tasks a la sean webber)

tasks: 10 box jumps (30''), 10 push press @ 65#, 10 wall ball @ 10#

31:37.2

pwo foam rolling and handstand holds