February 11, 2013

Lift/Skill: 4×6 Explosive GHD Sit Ups + 2x 200m Run + 2×10 Band Good Mornings

MetCon:
50 Thrusters for time (65/95)
At every even minute: 10 mountain climbers per leg (20 total)

My Stats:
Thruster Weight: 75lbs
Time: 5:54

February 6, 2013

Lift/Skill: EMOM 10 – 1 Power Clean + 1 Hang Clean + 1 Push Jerk

MetCon:
Buy in…500m Row
Then…
4 Rounds
20 Slam Balls
15 Pull-Ups

My Stats:
EMOM Weight: 135lbs
Slam Ball Weight: 20lbs

January 28, 2013

Lift/Skill: Deadlift 3 x 5 (Heavy 80% 1RM)

MetCon:
AMRAP 8
3 Push Press (135 / 95)
5 Slams Balls (12 / 20)
Then...
6 x 300m Sprints

My Stats:
Deadlift Weight: 205lbs
Push Press Weight: 120lbs
Slam Ball Weight: 16lbs
Rounds Completed: 9 + 2 Push Press

January 25, 2013

Skill:  2 Rounds – 200m Run, 20 Pass Through’s and 10 Band Good Mornings

MetCon:
“Jackie”
1000 m Row
50 Thrusters (45)
30 Pull Ups

My Stats:
Time: 10:46

January 18, 2013

MetCon:
“Lumberjack 20″
20 Deadlift (275/180)
400 m Run
20 KB Swings (53/35)
400 m Run
20 OHS (115/75)
400 m Run
20 Burpees
400 m Run
20 Pull ups (Chest to Bar)
400 m Run
20 Box Jumps
400 m Run
20 DB Squat Cleans (45/30)
400 m Run

My Stats:
Time: 36:56
Deadlift Weight: 185lbs
KB Weight: 44lbs
OHS Weight: 95lbs
Box Height: 24inch
DB Squat Clean Weight: 30lbs

January 9, 2013

Skill:  Push Press – find your 1RM

MetCon:
Buy in…50 DU’s (Sub = 50 Lateral Jumps)
Then….
1 Snatch Minute 1, 2 Snatch Minute 2, 3 Snatch Minute 3…keep going until you tap out
Then…
Buy out…50 DU’s (Sub = 50 Lateral Jumps)

My Stats:
Last Round: 8 Snatches
Snatch Weight: 95lbs
Push Press 1RM: 155lbs

January 7, 2013

Skill:  Team Row Off – 10 x 500 m (2 person team.  each team member rows 5 rounds of 500 m…while one rows, the other rests)

MetCon:
AMRAP 6
12 Jumping Air Squats
3 HSPU
*2 Rounds with a 2 minute rest between rounds

My Stats:
Round 1: 7 Sets + 1 Jumping Air Squat
Round 2: 6 Sets + 8 Jumping Air Squats