Clean Back Ext Squat Push-Press

20100830
STRENGTH
Tabata Squats

WOD
Push-Press 5-5-5-5-5

13; 125,135,145,150,155(PR)

20100827
For time:
95 pound Squat clean, 21 -15-9
Back extensions 42-30-18

Superman 6:24

20100826

Row 500M
1:35.3

Press 3-3-3-3-3
95-115-125-135-145

20100825

50 WB shots
50 Pull-ups
35 WB shots
35 Pull-ups
20 WB shots
20 Pull-ups

21:53

Good Morning Sit-up Back Squat

20100824
For time:
50 Good Morning
50 Sit-ups
40 Good Morning
40 Sit-ups
30 Good Morning
30 Sit-ups
20 Good Morning
20 Sit-ups
10Good Morning
10 Sit-ups

14:02

20100823
Back Squat 5-5-5

225-275-280

Deadlift 5 Rep

Deadlift 5-5-5-5-5

225-245-275-285PR-285(2)

Elizabeth

"Elizabeth"
21-15-9

135# Clean
Ring Dips

(95#,blue) 6:39 compared to 5:15 with 75# and 9:41 with 95#

OHS 3 Rep

20100817
OHS 3-3-3-3-3
95-115-125-135-155

KB Swing KB Thruster

3 Rounds
40 KB Swings
20 KB Thruster (10 each arm)

20kg KB 14:41

Run Thruster

3 rounds for time of:
Row 500 meters/Run 400 meters
45 pound Thrusters, 20 reps

11:50

20100813 OHS Lunge

For time:
95 #OHS 15-12-9
Lunge 30-24-18

6:29

L-sit Good Morning Sit-up Back Ext

:60 L-Sit
45# Good morning x30
60 Ab-mat sit-ups
25# Back extensions

24:07 (Back ext no weight)

SDHP HSPU

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Mod HSPU 11:16