20110729 Nancy

Work:  Nancy

5 RFT of:

• 400 meter run
• 43kg/30kg  Overhead squat, 15 reps

Liz 16:53

Daniel 13:51

Sent from my iPhone

20110721

Work:  For time-
Back squat, 50 reps (43/30kg)
15 ft Rope Climb, 5 ascents
Back squat, 40 reps (52/36kg)
Rope Climb, 4 ascents
Back squat, 30 reps (61/43kg)
15 ft Rope Climb, 3 ascents
Back squat, 20 reps (70/49kg)
15 ft Rope Climb, 2 ascents
Back squat, 10 reps (79/55kg)
15 ft Rope Climb, 1 ascent

liz 35:change  scaled after 6 asccents

20110725

Work: 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups


liz 9:42 w/ 26#KB & reg kip pus

daniel 9:12 with 70# KB

20110726

 Front squat 1-1-1-1-1-1-1 reps

liz 60-65-70-74-75-75(f)-72kg

daniel 150-160-165-170-175-182kg-160

20110719

• Run 400m – rest 1 min.
• Max Push-ups in 1 min. – rest 1 min.
• Max Sit-ups in 1 min. – rest 1 min.
• Max Dips in 1 min – rest 1 min.
• Max Squats in 1 min – rest 3 min

Work: Push Press 3,3,3,3,3 – Press every 3 min.

Liz

PU 27

Situps 32?

Dips 25?

Squats 45

PP 35kg-40-44-46-46 

20110713

“Jack” Complete AMRAP in 20 minutes of:
52kg/37kg Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

liz
6rds w/ 37kg, 35#kb,24"box

20110718

10min AMRAP
6 squat cleans
12 pullups
24 doubleunders

liz: 3 rds with 35kg

20110717

Front Squat
1-10-1-20-1-30

Liz 60-40-65-40-65-35kg

20110716

Back Squat
3-3-3-3-3

Liz
60-62-65-65-67kg

20110712

10 rds:
15 deadlifts
15 pushups

Liz: (w/ 40kg + knee PUs) 16:48
Daniel: (w/ 70kg): 10:47

20110711

"death by pullups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Liz: 11 rds (1-5 unassisted, 6-11 green band)

Daniel: 15 rds

Sent from my iPhone

20110707

"Michael"
3 rds
800m run
50 situps
50 back ext

Liz subbed 25 reps each 20:34

20110708

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (negatives)
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 30kg
25 Back extensions (on floor)
30 Wall ball shots, 14 pound ball

Liz 20:06

20110706

Find 1rm deadlift, then

5 rds

3 deadlifts

Max HSPUs

1RM: 100kg
5 rds w/ 80kg DL + box assisted HSPUs
10-10-7-7-7

Sent from my iPhone

20110705

4 rounds of:

Row 500m

3 min rest

Liz

1:56.5
1:57.1
1:57.5
1:53.9

20110703

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups


Liz
10:58 (semi-accurate, had clock malfunction in the first minute)
43kg (95#) FS
Burpee/box jump/jumping PUSs