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

SUNDAY 090712

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Started out at 205, dropped to 185 after the third set. 4 missed reps=20 burpees. I completed the 4 missed reps after the wod.

5 minutes later I rowed 1,000m at 85% effort, 3:21.

090712

Liz

Run 800m 3:27

400m 1:27

800m 3:40

400m 1:37

090711

Perform as many rounds as possible in 15 minutes:

15 Dumbbells Thrusters 45 lbs
500 Meter Row

Daniel: 3 rds

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM


Liz 105#, 7rds
Swim 400m 7:30

Track WODs

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

Daniel 12:32 (PR is 10:37)


#88
8 rounds for time of:

110 yard run
8 Kettle Bell Swings 1.5 Pood (53#)
5 Pushups (subbed for pullups)

Liz 10:04

"Lizzie"

Complete for time:

15, 10, 5 reps of:

Power Clean 185 lbs
Ring Dips (didn't have rings, so did bar dips)

Daniel: 7:12
Liz: 5:16 (with purple band assisted dips/95# cleans)


Swim 400m
Liz 7:17

TUESDAY 090707

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
Anchored, Abmat Sit-ups (subbed for GHD sit-ups)

Daniel: 12:20

Liz: 12:49 (95# FS)