Sunday, November 26, 2006

26NOV06 WOD

Rehab Cardio: Ruck 7 miles with 50# ruck

Drew 1:45 easy pace

Saturday, November 25, 2006

25NOV06 WOD

Strength:
One arm barbell snatch 2-2-2-1-1-1

Chipper:
20 OHS 75#
40 Situps
30 Front Squats 75#
30 KTEs
40 Back Squats 75#
40 Situps
50 Body Squats
50 Atomic Situps
one round for time.

PM cardio: Row 7000meters as fast as you can.

Drew: Snatches 45-65-95-95-105-115#
Chipper: 15:08
Row: 7000meters in 29:44

24NOV06 WOD

Rehab Cardio: Jump rope for 45 min

Wednesday, November 22, 2006

22NOV06 WOD

Circuit:
15 OHS with 75#
10 KB cleans with 36#KB (10 with each arm)
15 Thruster with 2x30# DBs
three rounds for time.

Rehab Cardio:
30 minutes elliptical(I know cardio machines suck, but it's the closest thing to running that I can do on the leg. I should regain strength in the muscles surrounding the fracture in a couple of weeks)

Circuit: Drew 13:14

21NOV06 WOD

"Lynne"
Bodyweight Bench Press
Pullups
5 rounds, not for time but no more than 2-3 minutes between sets.

Drew: wt. 190# 22/36-18/31-15/23-13/24-13/24
Johnny: wt. 190# 16/23-13/17-11/13-11/19-11/13
Jake: wt. 170# 10/26-7/13-5/11-6/9-5/13

Sunday, November 19, 2006

19NOV06 WOD

Rehab:
Back Squat 7-7-7-7-7
SDLHP 7-7-7-7-7

Circuit: wearing a 35# weight vest
5 Pullups
10 Pushups with feet elevated
10 Situps
10 Body Squats
fifteen rounds for time.

Cardio: (night rehab)
30 minutes elliptical
15 minutes stationary bike

Drew: Back Squats 135-135-155-185-185
SDLHP 95-95-115-135-155

Circuit: Drew 30:32 with 35# weight vest

Cardio: Drew (moderate pace, just trying to keep my range of motion in my left ankle)

Saturday, November 18, 2006

18NOV06 WOD

Circuit:
500m Row (keep all row bouts under 2 min.)
25 Parallette Pushups(Deep with feet elevated 18 inches)
30 Situps
four rounds for time.

Circuit: Drew 22:27
Johnny 25:00

Friday, November 17, 2006

17NOV06 WOD

Strength: 20 MuscleUps (rings)

Circuit:
Bodyweight Bench Press+10#
Front Squat 135#
Knees to Elbows
10-9-8-7-6-5-4-3-2-1 reps of each for time.

MuscleUps: Drew 1-4-5-6-4
Johnny1-2-2-2-1-2-1

Circuit: Drew 21:28
Johnny 28:30

Thursday, November 16, 2006

16NOV06 WOD

Row: 5k

Drew: 21:30 moderate pace, damper setting #4