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

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

werk.

Monday, November 21, 2011

warm up:

7 minutes jump rope skill

3 rounds

l-sit x 30 seconds

10 kb sings @ 16 kg

handstand hold x 30 seconds

strength: back squat 5-5-5+ (65%-75%-85%)

warm up 45x10, 95x7

working sets 125x5, 135x5, 150x11

wod:

21-15-9

row for calories

burpees

7:12

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