“American Flag”

For time:

100 Squats

80 Sit ups

60 Box Jumps (24, 20)

40 KB Swings (53, 35)

20 Thrusters (95, 65)

Time : 16:35
*** Thrusters killed me. Sets of 5 only. 

Buy In: 
10 Min Incline Walk
Shoulder Dislocates with Bar
Overhead Squat stretch 0more so)

WOD: OHP / Push Press
OHP - wu > 95x 5   115 x 5   115 x 5   1115 x 5   (if on 4th or 5th, I PP to get rep)
Push Press -  125 x 5   135 x 5   145 x 5

Cash Out: 
Squats  > 75-100 Reps (sets of 10-25) (lost track of total)
Leg Raises   5 sets of 10 Reps, knees to Chest

RECAP

Since last post. . .
workouts - Game7 Sports Training - Golds WOD with Jamie.
Starting to foam roll and mobility workouts.

Back on the ball. Training. Programming. Focusing on improving form; flexibility is key.

Buy In: 
some warm ups of the exercises to be performed

WOD: "Power Drill" - 4 Rounds
(Rest 3 Minutes between rounds)
5 HSPU
10 Hang Power Clean (135#)
15 Burpees
20 KB Swing (44#)
25 Wall Ball (16#)

Cash Out: Standing Press
45# x 10-12 Reps, strict  x 3 Sets

Buy In:  
DB Lunges, Warming Up

WOD: Front Squats
wu: 135#
wod - 185# x 1  185 x 1  195 x 1   195 x 1

WOD2: Back Squat
225 x 1   235 x 1   240 x 1   240 x 1 

CFNE - Back On!!!

Monday 3.14.11By Ben Bergeron
Categories: WOD

“The Big Easy”

AMRAP 20 of:
10 Cleans (135, 95)
10 Wall Balls (20, 14)
10 Toes to Bars

"Scaled"
225 DL x 5
10 DB Thrusters x 10
10 T2B

Total rounds = 7

3 Rounds
135# hang power clean x 5
35# DB Thrusters x 5

End last week + the weekend. . .

Squats, 135 x Sets
Some Hang Power Cleans also, 135# up to 155#
Handstand Pushups
Pullups
Dips
Back + Bi's
Running and Core