Grandpa glasses...

Lift:
Back Squat @ 31X1
5-5-5-1+


Bench Press @ 31X1
5-5-5-1+

You want me to jump where?

WOD #1
"Paul Vault"

For time:

10 Deadlift 225/155lbs

5 Box Jumps 32/24"

10 Ring Inversions

9 Deadlift

5 Box Jumps

9 Ring Inversions

8 Deadlift

5 Box Jumps

8 Ring Inversions

7 Deadlift

5 Box Jumps

7 Ring Inversions

6 Deadlift

5 Box Jumps

6 Ring Inversions

5 Deadlift

5 Box Jumps

5 Ring Inversions

4 Deadlift

5 Box Jumps

4 Ring Inversions

3 Deadlift

5 Box Jumps

3 Ring Inversions

2 Deadlift

5 Box Jumps

2 Ring Inversions

1 Deadlift

5 Box Jumps

1 Ring Inversions

Ring Inversions - Keep arms and legs locked throughout movement.


Rest 4 + hours

WOD #2

"Zipper"

21-15-9

Pull Ups on a 2" bar

Burpees

Set it off...

"Dee Odorant"

For time:

15 Sumo Deadlift High Pulls 115/85lbs

25 Double Unders - Unbroken

12 SDHP

25 Double Unders - Unbroken

9 SDHP

25 Double Unders - Unbroken

6 SDHP

25 Double Unders - Unbroken

So far away...

Lift:
Bench Press 
70 - 75 - 85% of 1RM
5-3-1+ @ 31X1


WOD:
"Adam Bomb"
21-15-9
Squat Snatch 95/65lbs
Pull Ups

Must be somethin' inside....

Lift:

Press Complex

Press. Push Press. Push Jerk

Warm up with Wall Extensions and 45% and 55% of 1 RM Press

3 sets of 1.1.1

70-80-90% of 1 RM Press

WOD:

"Up Chuck"

5 Rds

10 KB Swings 2/1.5pd

10 Burpees

Post loads, time and thoughts to comments.

Press Complex 1.1.1 - In succession, complete 1 Press, 1 Push Press, then 1 Push Jerk.

stealth...

Rest Day

mmmmmm...yummmy...

WOD:

2010 NEQ WOD #1

21-15-9

OHSQ 135/95lbs

Pull Ups C2B

Time limit: 10 min

CA$H OUT:

CORE WORK

3 SETS OF 25

GHD SIT UPS

GHD RAISES

ez on the eyes...

Rest Day

Rest ez...

Rest Day

Amongst the Waves...

Lift:
Snatch Balance
5-5-5 @ X212


WOD:
"2 good/2 bad"
21-15-9
w/ 20lb weight vest
Pull Ups
Box Jumps 20"
Ring Push Ups
Wall Ball 20lbs

Dominos...

Lift:
Deadlift
65, 70, 75% @ 21X1
3-3-3+


Bench Press
65, 70, 75% @ 31X1
3-3-3+


WOD:
2009 NEQ WOD #1
12 min/AMRAP
5 Thrusters 135
10 Burpees

Placement...

Lift:
Back Squat @ 31x1
5, 5, 5+


WOD:
2010 Games WOD #6
12 min time limit
7 Rds
3 Cleans 205
4 Ring Handstand Push Ups

Aerials...

"The Joey O"
For time:
100m Farmer's Walk 90lbs (2 - 45lb bars)
25 KB Swings 1.5 pd
25 BJ 24"
100m Farmer's Walk
25 Double Unders
25 Cal's - Row
100m Farmer's Walk
25 Pull Ups
25 Burpees
100m Farmer's Walk

Thor.....isdotter

Lift:
Shoulder Press
3, 3, 3+


WOD:
"DeadHang/Press"
4 Rds
10 Dead Hang Pull Ups
10 Press 75lbs

Pomanian...

"Elizabeth"
21-15-9
Squat Cleans
Ring Dips

Chips?

WOD:

"Luigi"

3Rds

10 BB Forward Lunges 135/95lbs

10 T2B

10 Burpees

Naive...

"The Captain"

For time:

2 Rds

30 KB Swings 1.5/1 pd

20 Box Jumps 20"

then

400m Run

2 Rds

30 Double Unders

20 Pull Ups

then

400m Run

2 Rds

30 Sit Ups

20 Burpees