WOD 6/22/10

5x5 squat clean @ 115
+
10 rounds for time with 20# vest
5 reps each
pull up
squat
push up
sit up

time: 9:04.94

WOD 6/18/10

Light Fran
21,15,9 reps for time
95# thrusters
pull ups

time: 7:38.62

+ versa disc push ups 10 / ring dips 5 x 5

WOD 6/16/10

25 pull ups
25 push ups
25 sit ups
25 squats

x5

WOD 6/15/10

25 db swing (50#)
50 box jumps (30")
25 SDHP (55#)
...50 situps
25 double unders
50 back extensions
25 deadlifts (185)
50 squats

time: 28:34

WOD (Workout Of The Day) 6/14/10

5x for time
400m run
20 burpees
10 pull up

time: 22:56

Workout 6/5/10

hurdle/box jumps 2x20
hurdles 5x3
band plyo - jumps, explosive ball, lunge 2x15
sled 5 rds 15 yard forward and back

core 3x10
hammer
leg raise
med ball ab mat situp
side hammer swing

Workout 6/4/10

db ovhd press 3x8-10
push press 4x6
1 arm snatch 4x5ea
shrugs 3x10
farmer walk 2x max
shoulder circuit 3x10