Missed a few days

WOD 06.15.11

Deadlift 1×5 or Wendler (deload)

In teams of 2,
2 Rounds, AMRAP 2 minutes of each station
Tire Flips (total reps)
Med Ball Situp Toss (total reps)
Rope Climb (total reps)
Row (total calories)

WOD 06.18.11

In Teams of 2 perform:

WOD A:4 minute Stations
50 yd Sled Sprints
Sledge hammer strikes

WOD B:AMRAP 8
5 Burpee+T2B
20 Double Unders

Rounds: 7+3burpees

WOD 06.20.11

Back Squat 3×5 or Wendler 

1000m Row Buy-In (3:27)
then 3 Rounds of:
5 Reps of following Complex:

• Hang Power Clean
• Front Squat
• Push Press
• Good Morning
• Push Press (from behind the neck)

20 Box Jumps

Lift: squat 260x8

Time: 12:12

WOD 06.21.11

Annie-ish

• 50 Double-unders
• 50 Situps
• 40 Double-unders
• 40 Kayaks
• 30 Double-unders
• 30 V-Ups
• 20 Double-unders
• 20 Toes-to-Bar
• 10 Double-unders
• 10 Ball Ups

Time: 7:15.  This was a fun one.  Ball ups were a joke at the end, forgot which muscles to use at that point haha.

Today's Training:

Jerk 3x2 @ 195# (80% of max)

+

Elizabeth

21-15-9 

Clean @135# + ring dips

Time: 9:00 something

- Need to focus on good ROM on the ring dips next time.  Stay near the bar for cleans and longer sets.  Would do 3 really fast and rest.  45 Good reps

Should try to do 5+ at a slower pace.  Relatively happy with today.  But lots of room to improve.  

"Be not afraid of going slowly, be only afraid of standing still."

- Chinese proverb

Nik