3-17-10

Happy St Patrick's day!
Overhead Squats

You will have 1 minute for warm up reps and 6 minutes for the max rep WOD.
Perform 1 rep every minute on the minute for 6 minutes. Increase weight as desired. Only 1 attempt per minute. Score = total amount of weight lifted through all 6 minutes.

then after a short rest

AMRAP in 10 minutes of:

Run 200m
Max reps of OHS (m:75lb,f:55lb)

Ok, did you catch those directions b/c I didn't! At 5am when I got there I was doing everything all wrong I wanted to add a rep for each min. then I couldn't add correctly (maybe I would have done the same thing at 8am or 8pm, but I can at least blame it on something).

so actual total weight 400 (not 300 like I wrote on the wall)

MetCon
3 rounds 85 reps @ 25#'s

3-12-10

Morphed “Murph”

For time:

50 Pull-ups
100 Push-ups
150 Squats
Run 2 miles
50 Pull-ups
100 Push-ups
150 Squats

You can partition the reps of the 1st and 2nd round of pull-ups, push-ups and squats however you like; but the run has to be in the middle of the workouts total reps.

51:26

3-11-10

Instructor lead warm up push-ups as mant as possible w/o stopping
26

dead arm hang 3-3-3
6-6-7

MetCon
21-15-9
burpees and ceans
10 penalty Burpees for going over 7 min

35# 10:26

3-15-10

Thrusters 3-3-3-3
75-80-75-75

I tried to clean 85 but I wasn't giving that the best form and I couldn't get 85 into the correct position to even start a thrust. 80 was really sloppy so Jose told me to get better strength and do 75 a few more times.

MetCon
10 SDHP
10 front squat
10 overhead press (by any means)

Level 2 45# 9:33

3-4-10

skill day
passed of L-sit
10 lbs away from body weight. for bench press

2-3-10

dead lifts 1-1-1
180-190x-187x

5 rounds of a gymnastics movement with 30 reps finish with box jumps if you do not hit 30 reps

pull-ups w/ ONE green band
1-4-5-4-6
18-20in box