20110627

15-12-9
Thrusters 35kg
Pullups

Liz
9:50 w/ kipping PUs

Friday 100212

Liz

(Midwestern Sectional WOD)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Start with 4 burpees, then at the top of every minute, do 4 burpees before moving on.

@ 65# 10:41

way harder than it looks! after the fifth minute I ditched the burpees just so I could just get done.

Tuesday 100202

Liz

cfwu/bergener wu

4rds of:

95# thrusters 5 reps (heavy, but all done in straight sets)

5 pullups

5 dips

400m run

11:30? the watch stopped a few times while doing thrusters.

MONDAY 091019

Back Squat 3x80%, 2x85%, 2x90%, 1x90%, 2x85%, 3x3 @ 80%, 2x80%

Then

"Jackie"
For time:
1000m row
50x 45# Thrusters
30 Pull-ups

Daniel:
Warm Up: Burgener Warmup x 3, 5x205, 3x250, 3x290
Back Squat: 3x335, 2x350, 2x375, 1x375, 2x350, 3x335, 3x335, 3x335, 2x335.
Jackie: 8:something.  Rowed 3:14.8 1000m.

Liz:
Warm Up: Burgener WU, 5x75, 3x105, 3x120
BS: 3x140, 2x145, 2x155, 1x155, 3x3 140, 2x 140
"Jackie" probably 9 something. timing malfunction. rowed in 4:04. 

Wednesday 0901007

Mainsite WOD:

Thrusters
1-1-1-1-1-1-1

Liz 85-95-100-105-110-115-120

Then, ROW 2K.

Liz 8:31

THURSDAY 091001

Liz:

Copied and pasted from CF Middle TN:

3 Way Barbell AMRAP WOD (all reps with 135#/95#):

3 Minute Dead Lift
Rest 1 min
3 Minute Thrusters
rest 1 min
3 Minute Power Cleans
Total Reps for all 3 movements is your score.

w/ 95#
Deadlift=64 reps
Thrusters=8 reps
Power Cleans=20
Total reps=92

Daniel:

5x3 Press

Then

5x1 Muscle Snatch

Then

Row 1 mile.

Press: 155, 165, 170, 165, 165

Muscle Snatch: 95, 115, 135, 135, 135

Row: 5:15

Monday 090921

AMRAP in 20 mintues of:
5 Thrusters M:95 F:65
7 Hang Power Cleans
10 SDHP

Liz: 10 rds

"Fran"

21-15-9

65# Thrusters

Pull ups

Liz 6:42 (not much improvement since last time, only 8 sec better)

Meghan 7:53 (subbed jumping pull ups)

TUESDAY 090804

Warm Up:
Burgener warmup x 3, 5x135 Clean, 3x185 Clean, 3x205 Clean, 5x225 BS, 3x245 BS, 3x275 BS

WOD:
Back Squat 80%x3, 85%x2, 90%x2, 90%x1, 85%x2, 3x3 @ 80%, 80%x2
Daniel: 3x325, 2x345, 2x365, 1x365, 3x345, 3x345, 345 (failed after 1st rep), 2x325.
Press 4x3 @ 80%
Daniel: 155x3, 155x3, 155x3, 155x3

Rest 5:00 min

3 Rnds for time of:
Row 500m, 15 Thrusters @ 95#
Daniel: 12:00

"Fran"

Fran
Originally uploaded by flossy22

21-15-9
65# Thrusters
Pull-ups

Liz As Rx'd: 6:50

First time doing Fran. Need to work on pull-ups. All thruster sets done without dropping bar.

MONDAY 090713

1 RM Thruster
Originally uploaded by hrtmnstrfr

Thruster 1-1-1-1-1-1-1 reps

Liz 75-85-85-90-95-100(f)-100

THURSDAY 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Daniel, as rx'd: 13 and 1/3 rds

I hurt my lower back during this wod, really tightened up afterwards.

Liz: 11 rds (65#)

Thrusters

WOD:

8x3 Thrusters (goal=70% of body weight)

8x3 L pull-ups

BW=215  (70%=150lbs)

Daniel's loads: 150, 160, 165, 165, 160, 160, 165, 170 and pull-ups as Rx'd

Then max reps of 95lbs=21 reps

No pics today.