Karen's Monday

I did yesterday's wod:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (I used a 10# ball - about 25/minute,)
Sumo deadlift high-pull, 75 pounds (I used 50#, 15/minute)
Box Jump, 20" box (I used 4 step risers, 20/minute - I know that is lame - but it was hard.)
Push-press, 75 pounds (I used 50#, 15/minute, last round only 9)
Row (Calories) (who knows.)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I'm back to trying to do this every day.

Karen

Sore Core Sunday

KB clean-and-press ladder to 5

OH KB throws x5

Walking lunges 25 each leg

Chris Monday

5 rounds for time:

of 10-7-7-5-5 reps of 115 lb. hang-cleans supersetted with L-pull ups

Time was right at 10 min.

Then played with OH squats and snatch balance (bar only).
Finished w/ 3 sets (5-6-7 reps) of 60 lb. DB bench press and 2 rounds of seated medicine ball twists/full sit-ups w/ medicine ball.

While doing my WO, I watched Jason do Fran and was glad it wasn't me. Yet, I realize I must visit Fran again soon in hopes of a lower time.

Sam Saturday

Power Clean 3x3 185, 195, 205(2)
Squat snatch 3x2x135

Christine Saturday

20-rep squat workout
67.5#

Now we're getting somewhere.

Sam Friday

DL 4x5 (225, 275, 315, 345) 225x10
OH press - 140x3, 190x1, 210x1
Hanging leg raises/situps 2x10

Yea Deadlifts!!

Chris' deadlift WOD:
warm up w/135, then 3-rep sets with the following loads -
225-275-305-305-305

"The deadlift ... it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground."
Mark Rippetoe