WEDNESDAY

5x:
5 shoulder press 135#
10 front squat 135#

5k run

tuesday

7 rounds:
3 front squats 185#
7 L pullups

as rx'd: 7:15

monday

5 rounds:
40 double unders
30 box jumps 24"
20 kbell swings

14:35

happy b'day to me...

30 muscle-ups for time:

12:29

thursday

2 mile run
10 burpees every 3 minutes.
begin with burpees.

total: 16:44 + 50 burpees

wednesday

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

as rx'd: 12:29

twosday

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

as rx'd: 2:58

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
pull-up
Box jump, 30 inch box
abmat sit-up

as rx'd: 8:59

monday

1600m run...50 air squats, pushups
800m run...30 air squats, pushups
400m run...20 air squats, pushups
400m run...30 air squats, pushups
800m run...50 air squats, pushups

total: 2.5 mile run, 180 air squats, pushups

friday... $$$ payday bitches!

12 min time limit to complete:
2k row
275# deadlift max reps

2k row... 7:14
275# DL... 30x


AMRAP 20
10 front squat 1/3 body weight
10 push press 1/3 body weight
20 situps

mackey 17 rds
noyes 13 rds
josh 10 rds

murphy!

murphy
as rx'd:

33:10

tuesday

partner wod:
4 rounds:
15 tire flips
15 burpees
500m run

mackey/josh... 24:45
noyes/felix... 24:19

monday 3/15

rest day

sunday, 3/14/2010... day #2

WOD Three (8am-1pm)
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.
13:45

saturday, 3/13/2010... day #1

tulsa, ok.
South Central Sectionals

WOD One: 8am-1pm
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
13:05

WOD Two: 2-6:30pm
For time:
50m Sled Drag running forward (male 90#/female-50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward
10 minute time limit.
4:29

rest days

thursday...
friday...

wednesday

WOD One
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.

as rx'd: 13:23

tuesday

“Chipper No. 3″
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20″/16″)
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.

as rx'd: 11:24

monday

5 rounds:
20 overhead lunges 45#
40 situps
20 goblets
40 supermans
500m row

29:41

sunday

rest day

saturday

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

as rx'd: 23:21

friday

morning wod:
5 rounds:
20 overhead lunges 45#
40 situps
20 weighted squats 45#
40 supermans
500m row
29:41

afternoon wod:
21-15-9 reps of:
225# pound Deadlift
135# pound Overhead squat
mh: 8:56
tg: 7:31

thursday

rest day

wednesday

10-9-8-7-6-5-4-3-2-1
135# push press
burpee box jumps

as rx'd": 9:50

tuesday

run:
8 x 400m

rest 90 seconds between rounds.


as rx'd:66, 78, 87, 93, 98, 95, 101, 83

case of the mondays

150 double unders for time.
5 burpee penalty for every break in the set.

3:08 + 20 burpees

3 rounds:
15 muscle ups
100 air squats
50 situps

33:38