Training Day

Foundations Training Group with Jared and ME!

10:30 am WOD
First minute 1 Chin Up, Second minute 2 Front Squats, Third minute 3 Chin Ups, Forth minute 4 Front Squats....etc. Continue on for as many minutes possible.

Completed up to 18 Front Squats #95

Training Day

1A. Bench Press 3.2.1.3.2.1 / 20sec rr

#165

1B. Dead-Lift @55% 1RM 6 x 3 / 120sec rr

#170

2A. Clap Push ups 5 x 10 /60sec rr

unbroken

2B. High Hang Power Clean 5 x 3 /60sec rr

used #135

3. KBS (1.5pd) 21.18.15.12.9.6.3 for time

finished 4:34

Double Training Day

WOD #1@ 7am

3 rounds for time...

10 x clean and jerk #95

30 x ghd sit-ups

8:32

WOD#2 @12pm

1. Power Snatch 5 x 2-3/180rr

95/3 105/3 115/2 115/2 120/2

2. Hang Power Snatch 5 x 2-3 / 150secrr

w/ #115/2

3. Snatch Grip High Pull to sternum 5x 2-3/120rr

#125/3

DOUBLE Training day

Winter Track Workout in Cedar City...

7am WOD
3 sets
10 Push Jerks w/ 95lb
20 Pull ups
30 Double unders
rest 2min
1:25/1:26/1:26



2pm WOD
800m Run 3:10

Training Day

1. Overhead Squat 3 x 15 w/ 85lbs unbroken

2. 2k row = 8:03...little tired

Training Day

Getting the saturday morning crew ready for a workout!

1. Deadlift 3-3-3-3-3 / 180sec rr
245/255/265/275/285

2. Handstand push up w/ green band unbroken 5 x 3 /75s rr
**completed 14reps

TRAINING DAY

50 kettlebell swings

20 ghd sit ups

10 box jumps

40 kettelebell swings

20 ghd sit ups

20 box jumps

30 kettlebell swings

20 ghd sit ups

30 box jumps

20 kettlebell swings

20 ghd sit ups

40 box jumps

10 kettlebell swings

20 ghd sit ups

50 box jumps

25:13

Rx'd: 24" box, 1.5pd(54lb) kettlebell

Unbroken

BAND PULL-UPS...when regular pull-ups just aren't enough

20 minutes for AMRAP of unbroken rounds...

30 wall ball shots

30 double unders

1.1.1.28wb.1.1.18wb...completed 5 rounds unbroken

SUNDAY THEN M0NDAY

SUNDAY 3 ROUNDS FOR TIME
15 PUSH PRESS #65
10 BURPEES
25 14" BOX JUMPS
6:27-robin dies after first round...lungs still full of shit. Vodka not a good hydrator...:-(

THEN...

MONDAY 1 /18/2010
BENCH 10X1 145.155.155.155.155.155.155.155.155.155
BAND PULLUPS 10X 1-2

saturday morning slut

8am with Jared....
Straight Press 5 x 5 85-85-90-95-95
5x 12'-no legs rope climb starting form the seated position,legs locked out front.

9am with Tate...
partener "over the top" angie wod.
share reps while keeping a 45lb lb plate above head...then half way through pushups it turned into a 25lb plate:-)

100 pullups
100 push ups
100 sit ups
100 squats
time of completion 16:52