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

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

eh, chief?

dinner :) nomnomnom

Tuesday, November 22, 2011

warm up:

1600m row

25 overhead walking lunges per leg @ 10#

skill work: clean and jerk

press 45x10

push press 75x7

clean and jerk 75x3, 85x3, 95x3, 100x3

wod: "the chief"

amrap 3 minutes

3 power clean @ 95#

6 push ups (hand release)

9 air squats

x 5 rounds

1.) 4 + 1 clean

2.) 3 + 7 air squats

3.) 3 + 2 squats

4.) 3 + 4 push ups

5.) 3 + 4 push ups

wodkillah.

he is the wodkillah

Wednesday, November 16, 2011

warm up: 3 rounds

250m row

10 push ups

10 goblet squats @ 12kg

10 ring rows

strength: strict press 5-5-5+ (40%-50%-60%)

warm up 30x10

working sets 30x5, 40x5, 50x10 (+2 push press @ 50#)

wod: 800m run, 1 minute rest

2 minutes max burpees

400m run, 1 minute rest

2 minutes max burpees

200m run, 1 minute rest

2 minutes max burpees

burpees: 32 | 29 | 33

total time: 17:45