Monday 30-July-12, PRx

Band bench 10 x 2 (135)

Fran for time: 6:12

21, 15, 9

thrusters 95
pull-ups

Saturday 28-July-12, PRx

Clean practice (215)

Bench 3 x 2 (210)

Squat 3 x 1 (315)

For time, Nancy (15:00)

5 rounds:
run 400m
15 x O.H. squat (95)

Thursday 26-July-12, LSRF

12 x 3 bench (135)

3 x 10 narrow grip chin ups
3 x 8 clean and press DB (40)

15 burpees
3 rounds
HSPU x 10
SDLHP x 15
HR push ups x 20

Wednesday 25-July-12, CFPRx

DL 8 x 3 (335)

O.H. lunge 3 x 10 (135, 145, 160)


2 x 1 min. max burpees (21, 20)

ab work

Tuesday 24-July-12, CFPRx

Hang snatch work to 3 x rep max (125)

For time: 8:20
4 rounds
10 x pull-ups
run 200m
20 x wall ball (20)

Monday 23-July-12, LSRF

12 x 3 Front squat (150)

3 x 8 Good mornings
3 x 6 ea. leg pistols

for time: 4:23

20,15,10,5
KB (53) swings
box (24") jumps
squats

Sunday 22-July-12, Hunstville st. Park

10k trail run

Saturday 21-July-12, CFPRx

Misc. partner WOD's

Friday 20-July-12, LSRF

rev. band DL 1 rep max (480)

stop (2sec.) squats 5 x 3 (185)

lunge 200m

Thursday 19-July-12

3 x 30 push press (75, 65, 65)

3 x inverted row

AMRAP 20min.

5 x burpees
10 x pushups
10 x sprinter situps

Wednesday 18-July-12, CFPRx

Snatch work
---------------------
for time: (9:27)
3 rounds:

run 400m
21 x KB (53) American swings
12 x pull-ups

Tuesday 17-July-12, LSRF

1 rm seated press (155)

3 x 20 fall through push ups
3 x 10 strict wide grip pull ups

3 x 10 incline DB (50) bench
3 x 10 snatch grip BB (95) bent row

abs

Wednesday 11-July-12, LSRF

5k run 10 min. Jump rope

Tuesday 10-July-12, LSRF

Bench 2 x 6 (195), 2 x 3 (205), 2 x 1 (225)

front/back press 3 x 10
DB (70) row x 15

DB (60) bench 3 x 15
upright band row 3 x 25

med ball situps x 100

Monday 9-July-12, LSRF

Sprint 4 x 150m

3 x 10 squat (185)
3 x 15 D.B.R.D.L (40)

AMRAP 10min (5)

10 x KB (53) goblet squats
20 x KB swings
30 x DU's

Sunday 8-July-12, home

5k run

Saturday 7-July-12, LSRF

Olympic lifting class:
Snatch
C&J to front squat 3 x 3 (185)
finish with 2 x 3 back squat (250)

------------------------------

Conditioning class
suicide sprints
misc. metcons

Friday 6-July-12, LSRF

DL to 365

Stop front squats 5 x 205

Thursday 5-July-12, LSRF

3  x 40 (20 ea. arm) alt. KB (35) press

3 x 6 bench (185)
3 x 15 upright delt row

for time (12:55)
2 rounds:
15 x burpees
40 x push-ups

2 rounds:
15 x burpees
20 x chin-ups

Wednesday 4-July-12, Hunstville st. park

10k trail run

Tuesday 3-July-12, LSRF

6 x 2 swiss bar close grip press (125)

3 x 10 ea. arm DB (60) bench
3 x 10 neutral grip pull-ups

3 x 10 inverted row
3 x 10 ea. arm DB (30) alt. press

Monday 2-July-12, LSRF

3 x 20 deficit DL (185)

3 x 20 rev. lunges (95)

for time (16:27)

2 rounds:
50 x squats
10 x burpees
50 x KB (53) swings
10 x burpees
300 jump ropes

Sunday 1-July-12, home

10k run

Saturday 30-June-12, LSRF

OLY class

---

Conditioning class

Row 4 x 90 sec. on 90 sec. rest


4 rounds:
20 x KB (70) swings
burpees front roll

3 rounds:
100 jump rope
15 pull-ups

2 rounds:
10 ea. arm KB (53) snatch
30 box jumps

Thursday 28-June-12, Lingen

Misc. lower body WOD

Tuesday 26-June-12, Lingen

Misc. cf WOD

Monday 25-June-12, Lingen

15k trail run

Sunday 24-June-12, Lingen

Misc. upper body WOD