11 08 11

Strength
Push press
5-5-5
135# x 5
145# x 5 PR
150# x 3 (fail)

Metcon 1
4 rounds
12 pull ups
12 front squats @65% (120lbs for me)
alternating rounds of
250 m row and 25 SDHP KB 24KG

score 13:14

Rest 4 hours

Metcon 2
21-15-9
double unders
push press 95#
pull ups
back squats 95#

score 11:03

11 7 11

Metcon 1
3 rounds for time
10 over head squats 95#
50 double unders

**squat snatch pick up

score  8:03  PR
previous attempt was with 75# OHS, time 8:44, July 19, 2011

Metcon 2
3 rounds for time
30 KB swings 24 kg
20 lunges w/45# plate
10 ab mat sit ups
5 sdhp  kb 24 kg

score 8:00

11 06 11

Metcon

AMRAP 6 minutes
10 Ab mat sit ups
10 kettle bell swings 24 kg
10 lunges                                       

                                     
score 5 + 10

rest 2 minutes
AMRAP 6 minutes
10 knees to elbow
10 SDHP kettle bell 24 kg
10 air squats                       

score 5

11 05 11

Strength:
Front squats 3 x 3
155# x 3
175# x 1 (fail)
175# x 3
185# x 1 (fail)

Metcon:  main site wod

Thursday 111103

Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

score 9:00 and 570#

**used 95# for the snatch and had one fail out of 7 attempts