130830

press:
5 × 55, 5 × 70, 5 × 85, 10 × 70, 10 × 70, 10 × 70, 10 × 70, 10 × 70

deadlift:
5 × 135, 5 × 170, 5 × 200, 10 × 170, 10 × 170, 10 × 170, 10 × 170, 10 × 170

Wendler 5/3/1 Logbook

then:
Wallball (20#/14#)/burpee ladder for 6 minutes

Start a 6 minute running clock. Do one wallball and one burpee. Do two wallballs and two burpees. Do three wallballs and three burpees. Continue adding one wallball and one burpee. How far can you go in six minutes?

8 rounds + 2 wallballs.

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2264 2:12.5/500m

130829

Bench press
5 × 90, 5 × 110, 5 × 130, 10x110, 10x110, 10x110, 10x110, 10x110

Squat
5 × 105, 5 × 130, 5 × 155, 10x130, 10x130, 10x130, 10x130, 10x130

Wendler 5/3/1 Logbook

Complete 7 rounds for time:
25 yards - Overhead Walking Lunges w/ 45 lbs plate
20 reps - Lateral Plyo Skier Hops

24 lunge steps each round.  Time 13:48

130827

CFE STRENGTH & CONDITIONING WOD:

For Time:
15 - Handstand Push Ups
800m - Run
10 - Handstand Push Ups
800m Run
5 - Hand Stand Push Ups
800m Run

Time: 13:09

Warm-up 10 minute row: 2514m, 1:59.3/500m
Cool-down 10 minute row: 2240m 2:13.9/500m

130826

Deadlift:
5x135, 5x170, 3x200, 5x250, 3x285 1+x320 (5)
10x170, 10x170, 10x170, 10x170, 10x170

Wendler 5/3/1 Logbook

130826

Row (TUE): Repeat :60 on, :30 off until form/pace deteriorates

5:00, 1492m total, 1:40.5/500m

01:00.0	302	31	0	01:39.3	1528
01:00.0	302	27	0	01:39.3	1528
01:00.0	301	27	0	01:39.6	1516
01:00.0	298	27	0	01:40.6	1480
01:00.0	289	26	0	01:43.8	1376

Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2302m 2:10.3/500m

130823

Press:
5x55, 5x70, 3x85, 5x105, 3x115, 1+x130 (5).
10x70, 10x70, 10x70, 10x70, 10x70

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2274m 2:11.9/500m

130822

Row 30:00.  7343m, 2:02.5/500m

130821

Back Squat:
5x105, 5x130, 3x155, 5x195, 3x220, 1+x245 (9)
10x130, 10x130, 10x130, 10x130, 10x130

Wendler 5/3/1 Logbook

then:

Complete three rounds for time of
10 dumbbell deadlifts
10 dumbbell hang power cleans
10 dumbbell thrusters
100 yard dumbbell farmer's walk

35 pound dumbbells. Time: 9:25 (2:45, 3:21, 3:17)

Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2130m 2:20.8/500m

130819

Bench Press:
5x90, 5x110, 3x130, 5x165, 3x185, 1+x210 (5)
10x110, 10x110, 10x110, 10x110, 10x110

Wendler 5/3/1 Logbook

then:

Complete 3 rounds for time:
10 KB Swings - 2 pood
10 Squats with KB in rack position - right
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
10 Squats with KB in rack position - left
25 yard One Arm Farmer Walk with KB in rack position - left

Time: 16:40. Rack position was ugly, should have scaled to 1.5 pood.

Warm-up 10 minute row: 2380m, 2:06.0/500m

130818

Deadlift:
5x135, 5x170, 3x200, 3x235, 3x270, 3+x300 (7)
10x170, 10x170, 10x170, 10x170, 10x170

Wendler 5/3/1 Logbook

Then....

Complete as many rounds as possible in 9 minutes of:
9 American kettlebell swings (M:53#/W:35#)
9 hand release push-ups

10 rounds + 3 kbs.

Warm-up 10 minute row: 2310m, 2:09.8/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m

130816

Press:
5x55, 5x70, 3x85, 3x95, 3x110, 3+x125 (8)
10x70, 10x70, 10x70, 10x70, 10x70

Wendler 5/3/1 Logbook

then:
CFE STRENGTH & CONDITIONING WOD:
4 Rounds For Time Of:
10 - Chest to Bar Pull Ups
20 - Box Jumps (24")
400m run

Time: 15:57 (4:07, 3:58, 3:58, 3:53)

Warm-up 10 minute row: 2360m, 2:07.1/500m
Cool-down 10 minute row: 2167m 2:18.4/500m

130815

10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
Burpees

Time: 12:59

Warm-up 10 minute row: 2421m, 2:03.9/500m

130813

Bench Press:
5x90, 5x110, 3x130, 3x155, 3x175, 3+x195 (9)
10x110, 10x110, 10x110, 10x110, 10x110

Wendler 5/3/1 Logbook

Then:
3 Rounds
10 Right arm DB snatch (75#/50#)
10 Left arm DB snatch
20 GHD sit-ups

Time: 14:56 (4:48, 5:12, 5:06)

Warm-up 10 minute row: 2408m, 2:04.5/500m
Cool-down 10 minute row: 2242m, 2:13.7/500m

130812

Back Squat:
5x105, 5x130, 3x155, 3x180, 3x210, 3+x235 (10)
10x130, 10x130, 10x130, 10x130, 10x130

Wendler 5/3/1 Logbook

130810

Press:
5x55, 5x70, 3x85, 5x90, 5x105, 5+x115 (10)
10x79, 10x70, 10x70, 10x70, 10x70

Wendler 5/3/1 Logbook

then:

Complete as many rounds as possible in 12 minutes of:
1,1...2,2...3,3
Burpee Box Jump (24", 20")
Chest to Bar Pull up

9 rounds + 9 burpee box jumps + 5 chest to bar pull-ups

Warm-up 10 minute row: 2338m, 2:08.8/500m

130809

Deadlift:
5x135, 5x170 3x200, 5x220, 5x250, 5+x285 (11)
10x170, 10x170 10x170, 10x170, 10x170

Wendler 5/3/1 Logbook

then:

THURSDAY 130808
Ten rounds for time of:
7 Burpees
7 Knees to elbows

Post time to comments.

Time: 10:50

Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2170m, 2:17.6/500m

130807

Bench Press:
5x90, 5x110, 3x130, 5x145, 5x165, 5+x150 (11)
10x110, 10x110, 10x110, 10x110, 10x110

Wendler 5/3/1 Logbook

then:
As many rounds as possible in 10 minutes:
35 lbs Dumbbell Thrusters - 10 reps
250 Meter Row

5 rounds. 1:57.0/500m on the row.

Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

130806

Back Squat:
5x105, 5x130, 3x155, 5x170 5x195, 5+x220 (11)
10x130, 10x130, 10x130, 10x130, 10x130

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2427m, 2:03.6/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m

130804

THURSDAY 130704
"Smykowski"

For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

Post time to comments.

No vest, but 112 feet of elevation gain on the run.
13:46 first 3k, 14:31 second 3k, 9:05 burpees.
7:37 mile pace.

Time: 37:33

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2172m 2:18.1/500m

130803

Press:
5x55, 5x70, 5x80

Deadlift:
5x135, 5x170, 5x200

Wendler 5/3/1 Logbook

Complete 4 rounds:

Top of Ring Dip Hold - 30 seconds
Max Ring Dips - 30 seconds
Rest - 60 seconds
Handstand Hold - 30 seconds
Max Handstand Push Ups - 30 seconds
Rest - 60 seconds

Post total reps completed to comments.

10+5
6+5
5+3
5+3

42 reps.

Warm-up 10 minute row: 2285m, 2:11.2/500m
Cool-down 10 minute row: 2223m 2:14.9/500m

130801

Back Squat:
5x105, 5x130, 5x155

Bench Press:
5x85, 5x110, 5x130

Wendler 5/3/1 Logbook

WOD
12 min AMRAP
10 HR Push ups
20 Lunges with plate over head (45/25)

7 rounds + 10 push-ups + 15 lunges.