WOD 130831:

"Hotshots 19"

6 rounds for time:

30 Air squat
19 Power clean - 60kg
7 Strict pull-ups
Run 400m

35:44

WOD 130830:

In 10 min
Push press 3-3-2-2-1-1   60,70,80,85,90,95kg

Transition 5 min

In 15 min
"Dirty Isabel"
15-10-5 reps:
Snatch - 60kg
Pull-ups
Dips

11:46

WOD 130828:

AM

In 15 min
Band Deadlift  3-3-2-2-1-1  (purple) 100,120,140,150,160,165(f)

Transition 5 min

In 15 min
"Diane"
21-15-9 reps:
Deadlift 100kg
HSPU                             9:25 (1st time ever - very bad result)

PM

Test#2:
In 5 min
L-hang for time:
Total: 2:10

In 5 min
Farmer carry for max distance 2x24kg
Total: 200m

In 15 min
C&J: 3-2-1-1-1-1-1-1     100kg

WOD 130827:

In 10 min
Strict pull-up
5 - 3 - AMAP

Transition 5 min

In 15 min
"Heaver Fran"
21-15-9 reps:
Thruster 50kg
C2B Pull-ups

9:19

WOD 130826 - (Hypertrophy - Stability) (Actice Recovery) Week 4 of 4

AM

In 15 min
Front squat 5 x 3  - 90,100,105,110,115(1)

 - Rest 5 min

In 15 min
"Elisabeth"
21-15-9 reps:
Clean 60kg
Ring Dips                  7:20 (much worse than PR)

PM

Test:
In 5 min
L-sit for time
Total: 2:36

In 5 min
HS Hold for time
Total: 2:50

In 10 min
C2B pull-ups  3 x AMAP
Total: 36

In 15 min
Snatch- 3-2-1-1-1-1-1
72,5