WEDNESDAY – 110831 6AM 20 minute AMRAP Run 400 meters 15 Deadlifts (225lbs) 5 Rounds + 400meters, 8 DL 1:30PM (@ CF Soul) Bench Press 3-3,2-2, 1… WOD: 15 minute AMRAP 5 Ring Dips 10 Chest Slap Push ups 5 Power Cleans (185/115) Mo: 105 bench – 4 Rds Holt: 285 bench PR! – 7 [...]

TUESDAY – 110830 Front Squat 5-5-5-5-5 205 215 215 220 225 8PM “tabata something else” (w/20# vest) Pull ups: 15-15-13-10-10-7-8-8= 86 Push ups: 15-15-14-8-8-8-8-7= 83 Sit ups: 8-8-8-8-8-8-9-10= 67 Squats: 17-17-13-13-11-11-12-16= 120 Total: 356 Then Handstand walk practice Able to finally hold a handstand and take a few steps. Front squats were horrible. Although that [...]

MONDAY – 110829 10AM Power Clean 3-3-3-3-3-3 205 225 230 (previous 1RM) 235 240 245 (f-f-1) (1RM PR) 11AM ‎(via Adri!). Buy-in: 100 Box Jumps (20inch) Then 10 RFT Sprint 100 meters 10 Burpees Then Buy-out: 100 squats Holt: 18:17 Greg: 23:45 Bryan: 24:17 SUPER HAPPY on my power clean! Couldn’t believe it. Thanks to [...]

SATURDAY – 110827 For time. 7-1 HSPU-strict (hands on 35s to a deficit) 1-7 squat snatch (80% 1RM) @ 150lbs) 40:40 Then 15 sandbag shuttle run (50/25) 30 meter sprint 15 TTB 30 m sprint 15 SDHP (70/55) 30 m sprint 15 DUs 30 m sprint 15 Burpees Shana: 2:40 Holt: 2:38 Rey (75squat) : [...]

THURSDAY – 110825 10AM Deadlift 2-2-2 (touch and go) 365-385-390 Then Handstand/handstand walk workBack squat 6PM 3-3-3 (275lbs) Then 5 minute AMRAP 7 Box jumps (24inch) 9 DB Swings (35/55) Shana (24in/35KB): 8 + 6 Holt: 8 + 7,1 Awesome workout partner!!! Shana rocks. True story.

WEDNESDAY – 110824 8AM ‎5 RFT 185lb deadlift, 15 reps Toes-to-bar, 15 reps 10:29 3PM Hang Squat Clean 135 x 5 165 x 5 185 x 3 195 x 3 200 x 3 205 x 3 (previous 1RM) 210 x 3 (PR) 215 x 3 (PR) 220 x 1 (PR) 225 x 1 (PR) 230 [...]