Friday 7/9/10

4X5 Dips w/a green band

200m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)
400m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)
200m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)
400m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)

18:00

Finisher; 3 minutes of planks

Sent from GG's iPhone

Wednesday 6/9/10

Warmup 3 rounds of
1 min planks
30 sec of bicycles
15 v-ups

Strict Press 5X4
45, 55, 58, 60

10-1 wall ball D ball slams
Wall ball @ 14lbs
Dball @ 15lbs

4:52 RX

My old time was 3:52 but I was only using a 12lbs wall ball and dball so I did pretty good I think!! Lol

Sent from GG's iPhone

Monday 6/7/10

400m Run w/phill
21 box jumps (20 inches)
12 bodyweight deadlifts (126lbs)

3 Rounds

14:35

Finisher:
2 200m walk w/25lb plate overhead

Sent from GG's iPhone

Saturday 6/5/10

Warmup:
20 sit ups
20 Mountain Climers
But kicks to fence
High knees back
3 rounds

WOD
350m Row
200m Sandbag Run (50lbs)
30 Sandbag Lunges (50lbs)
10 Double Unders
350m Row
200m Sandbag Run (50lbs)
20 Sandbag Lunges (50lbs)
20 Double Unders
350m Row
200m Sandbag Run (50lbs)
10 Sandbag Lunges (50lbs)
30 Double Unders

20:20

Finisher:
100 leg lifts

It was a hot morning n this workout was hard cuz my legs were shot from yesterdays workout!! So it sucked!!

Sent from GG's iPhone

Friday 6/4/10

Front Squats 4X5
99, 109, 114, 121

5 Pull Ups
10 Push Ups
15 Body Weigt Squats

Reps in 5 min n 2 min rest

3 Rounds

1st: 2 rounds w/ no band on push ups n 2 rounds w/ band
2nd: 4 full rounds w/band
3rd: 3 full rounds w/ 5 pull ups
Total: 11+5 pull ups

Sent from GG's iPhone

Wednesday 6/2/10

200m Run
4 Bear Crawls
10 Pull Ups
10 KB Snatches each arm (26lbs)

4 Rounds

14:XX

Good workout! Got huge bruises on my forearms from the good ol snatches n I can't remember my time rite now! But I think it was 14 something or other! Lol

Sent from GG's iPhone

Saturday 5/29/10

4 minutes to do the following in 4 rounds in between 1min rest

200m run w/a 50lb sand bag then
AMRAP of
7 DB push press (22.5lbs)
7 Dball slams (15lbs)
Fence sprint

1st round: 3 rounds w/7 DB push press
2nd round: 2 rounds w/7 DB push press
3rd round: 2 rounds w/7 DB push press
4th round: 2 rounds w/7 DB push press

Sent from GG's iPhone