151130 Deadlift

Warm up:
5 min DROMs

A: Stiff legged deadlift
#185 x 5 x 3

B: 5 rounds of:
12 #75 muscle snatch
100m run

151120 Shoulder Press

Warm up:
5min DROMs

A: Shoulder Press
Work up to current 5RM weight (#130)
Then do 5 x 3
In between sets perform 1 pull-up w/ slow negative

B: 5 rounds of:
30 KB swings (#55)
Run 100m

151115 Overhead squats

Warm up:
5min DROMs
2 min jump rope

A: Overhead Squat
#100 x 5 x 5

B: 5 rounds of:
10 #65 Muscle snatch
Run 200m

151112 Stiff-Legged Deadlift

Warm up:
5 min DROMs

A: Stiff-Legged Deadlift
#185 x 5 x 3

B: 5 rounds of:
- 30 #55 KB swings
- 100m run

151029 Front Squats

Warm up:

5 min DROMs

A: Front Squats

Establish daily 5RM (#180)

B: Litvinovs

5 rounds of:

Front Squat #100 x 10

Sprint 100m

151025 run

3mi run

151014 Injured Workout

Warm up:
5 min DROMs

A: Stiff legged deadlift
135 x 10
155 x 5
175 x 5
185 x 5

B: 5 rounds for time of:
15 GHD sit-ups
10 #55 KB goblet squat
400m run
Time: 21:50

151009 Invictus

Warm up:

5min DROMs

A: Front Squat

5 @ 65% (125)

4 @ 75% (135)

3 @ 80% (145)

2 @ 85% (160)

1 @ 90% (185)

1 @ 95% (190)

4 @ AHAP (#170)

Rest 2 min between sets

B: AMRAP12

Run 200m

12 Back Squat (135/95 - taken from the floor)

Score: 3 rounds + 200m

151005 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: AMRAP6

-10 pull-ups

-15 push press (#95)

-20 KB swings (#55)

Score: 2 rounds + 2 pull ups

Rest 4 min

AMRAP6

Row 1000m (4 min Airdyne)

Max burpees over the BB (17)

Rest 4 min

AMRAP6

Run 800m

20 TTB

Max reps push ups

Score: got to 17 TTB

151003 4Jim5K

Ran the 5K with Hannah (her first!) in 32:59

150928 Invictus

Warm up:
5 min DROMs
Burgener warm-up

A: E2M20 (10 sets)
High hang snatch + hang snatch + snatch
Build to daily max. (#115)

B: 3 rounds for time of:
400m run
10 Deadlifts (#205)
20 Ring dips
Time: 19:20

150923 Roadwork

2.5mi run
pull-ups: 5-5-5-5
push-ups: 15-15-10-10

150921 Roadwork

Run 2.5 mi

150914 Roadwork

2.5 mi run w/ 7 hill sprints

150913 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: AMRAP 30
Run 400m
20 pull-ups
30 Wall balls
Score: 3 rounds

150908 Invictus

Warm up:

2 min Airdyne

5 min DROMs

3 x 7 box jumps

A: Front Squat

5 @ 65% (#125)

4 @ 75% (#135)

3 @ 80% (#145)

2 @ 85% (#160)

1 @ 90% (#190)

3 @ 85% (#170)

5 x #165

B: For time:

Run 800m

30 pull ups

30 front squats @ #135

30 pull ups

Run 800m

Time: 24:08

150903 Road work

2.25mi run

150902 Invictus

Warm up:
5 min DROMs

WOD:
AMRAP30
Run 400m
5 pull-ups
10 push-ups
15 air squats
Perform Cindy for time equal to run portion
Score: 6 runs + 75m, 10 rounds + 5 pull-ups

150827 OBX

Warm up:
5 min DROMs

5 rounds for time of:
20 #55 KB swings
runs 200m
10 Ring dips
Time: 11:41

150823 OBX

10 rounds of:
10 KB swings (#55)
run 100m
10 Burpees