5 Rounds for max reps of:
Front Squat (BW / ¾ BW)
Single Unders - 2 min

1st   15/321
2nd 13/301
3rd   13/281
4th   13/253
5th   15/201

Front Squat 135 BW
Single Unders 2 mins

Front Squats are Correct
sounds about right…whiteboard image is not up…can not be too sure on the single unders

Saturday, July 17 2010

5 Minute Marathon

Row (CAL)- 87
Wall Balls (20#) - 52
Dead Lifts (185#)- 28
Burpees - 60

Back Squats - Wendler Week 4, Cycle 2 (de-load)
5 @ 40% 1RM—95
5 @ 50% 1RM—120
5 @ 60% 1RM—140

—————————————————————————

Complete as many reps as possible in 10 minutes, for points, of:
KB Snatch or KB Swing - 3 points
KB Clean - 2 points
KB Jerk - 1 point
(24 kg / 16 kg)

605

Monday 13th 2010

For time:
500 m row
40 squat
30 situps
20 pushups
10 pullups

3:35
- rest -

Power “Grace”

For time:
30 power Clean and jerks (135# /95#)
95 LBS 2:17

As many rounds as possible in 20 minutes of:
30 Knees to Elbows
Shoulder Press, reps to failure (115/75)
Push Press, reps to failure
Push Jerk, reps to failure

Bar can only be put down at the end of the round.
Score is total overhead reps.

99 4 Rounds Using 85 lbs

Wendler 5/3/1 Back Squat - Cycle 2, Week 3

5 (75% 1RM) 175
3 (85% 1RM) 200
1+ (95% 1RM) 5x 220

—————————

Tabata Mash Up:
Weighted pushups (25# plate, men/10# plate, women)
Weighted anchored situps (25# d-bell, men/10# d-bell, women)

124

Saturday, July 3rd 2010

100 Double Unders
5 DB Snatches
75 Double Unders
10 DB Snatches
50 Double Unders
15 DB Snatches
25 Double unders
20 DB Snatches

35 LB 10:24

Thursday July 1st 2010

Clean and Jerk

5-3-1-1-1-1

125-140-155-165-175

Tuesday June 29th 2010
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

10:44

Friday June 25th, 2010

“Smoker Check-in”

For time
21 Front Squat (BW / 75%BW)
21 HSPU
15 Front Squat
15 HSPU
9 Front Squat
9HSPU

140# 9:07

Tuesday June 22, 2010

“The Warrior’s Walk”
2 Rounds - EACH round done for time
15m Dumbbell Overhead Walk (55# men/35# women)
10 Dumbbell Push Press
15m Dumbbell Rack Walk
10 Dumbbell Front Squats
15m Dumbbell Farmer Walk
10 Dumbbell Hang Squat Cleans
15m Walrus Walk
10 (each arm) Renegade Rows

35# 1st Round 5:34 2nd Round 4:49

Monday, June 21st 2010

For time
7 Sumo Deadlifts (255/165)
400m Run
10 Deadlifts (255/165)
400m Run
7 Sumo Deadlifts
400m Run
10 Deadlifts
400m Run
7 Sumo Deadlifts

205/235 14:50

Saturday June 19th 2010

25-20-15-10-5

Hanging Power Cleans
Thrusters
Ab Mat Sit Ups

65 LBs

9:25

Need to start using heavier weights.

Thursday June 17, 2010

1 mile run for time

3-5 minute rest

50 push ups
100 sit ups
50 push ups

3-5 minute rest

1 mile run for time

1st Mile- 6:53
50PU /100 SU/50 PU -6:39
2nd Mile- 7:35

Tuesday June 15th, 2010

Clean and Jerk
5-3-1-1-1-1

105-130-145-155-160