20090625-0626

20090626
OHS 3x5

then

3 Rounds
75# SDHP x15
Run 200M

95,115(PR),115(4); 5:00

20090625
150 Burpees for time

(100) 15:11

20090622-0623

20090623
AMRAP 15 min
12 Push-ups
15 Wallball shots

5 + 12 push-ups

20090622
Deadlift 3x5

Then

Sprint 100M x5

275,265,265;
:14.66,:14.50,:14.85,:14.78,:15.69

Row 2K

20090618
Row 2K

8:09.3 (2:02 Avg/500M)PR 8:10.0

20090615-0616

20090616

Press 5x1

then

3 Rounds
Row 250M
15 Burpees

135,140,140,145F,140,140(PR 145); 8:59

20090615
5 Rounds
Run 400M
21 KB Swings

15:19 (16KG)

20090608-0610

20090610
3 Rounds
Push-ups x25
185#Deadlift x15
Row 250M

15:19

20090609
Back Squat 3x5

225,245,265
Went a little too light(PR 280), but still got a little out of it.

20090608
"Baseline"

Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

5:55PR compared to 6:06

20090601-0603

20090603

"Helen"
3 Rounds
Run 400M
1.5 Pood KB Swing x21
Pull-up x12

16:31 compared to 14:33 20090415 and PR of 13:01

Yesterday's PR was taking it out on me, my running was horrible today. Probably need to scale next time to keep intensity up.

20090602

"Nancy"
5 Rounds
Run 400M
95#OHS x15

(75#) 17:09(PR) compared to 20:52 with rowing and 65# on 20090403.

20090601
Deadlift 5-5-5

then

21-15-9
Thruster
Pull-up

275,265,245; DNF Shoulder issue

Deadlift wasn't very good, too much regripping so I am not going to call it a PR. Posterior Shoulder wouldn't stop hurting with Thrusters. Didn't have any problem with them during the Seminar WOD, but could not do them without pain today.