Row, Snatch, Clean & Jerk, KB Swing, Handstand Walk, Curls

03/23/14

Row 3k (pace: 1:50 - 2:00/500m)
Snatch (95) 5 x 3, (115) 4 x 2, (135) 7
Clean & Jerk (135) 15,
Power Clean (185) 3, (205) 6, (215) 6
Kettle Bell Swing (53) 30
Handstand Walk (30') 4
21 Curls (45) 3

"Walsh" (Burpee Pullups, Squat, Overhead Run), Leg Press, Extensions

02/05/14

"Walsh"
Burpee Pullups (6" above fingertips) x 22
Back Squat (185# clean & press to back squat position) x 22
200m Overhead Run/Walk (45# plate is carried overhead, full extension)
30 minute cap (3 rounds, 22 reps)
(36:14)
---
Leg Press (640) 20, (720) 20, (1000) 15, 10
Leg Extensions 4 x 15

Arms

06/03/13

Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
---
Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100

Muscle Ups, Ring Dips, HSPU, Ring Pushups, Handstand Walk

06/03/13

Muscle Ups (bar) x 15
Ring Dips x 30
Handstand Pushups x 30
Ring Pushups x 30
Handstand Walks

W1: PU, MU, SU, HSPU, HSW & W2: Cleans, Snatch (PR), Run

04/04/13

Workout 1:
Pullups (strict) x 20, (Pink) x 20, (Green) x 20, (Black) x 20
Muscle Ups (black) x 20
4 rounds of:
Sit Ups (abmat) x 25
Handstand Pushup x 20, 15, 12, 10
Handstand Walk (max distance x 3 per round)

Workout 2:
Warmup
Clean (95) 6, (135) 6, (155) 2, (185) 2, (225) 2
Snatch (95) 4, (115) 4, (135) 2, (155) 2, (175) 2, (180) 1 (PR)
Run 2.5 miles (52 degrees, slight hills)

Sit, Push, Lunge, Bound, Walk, Swing, Crawl, Sprint

12/03/12

Warmup: High Knees, Butt Kicks, Lunges, Arm Circles x 2

3 rounds of:
Situps x 25
Plyo Pushups x 15
Lunges x 30 m
Bounding x 30 m
Hand Stand Walk 15 m
Kettle Bell Swing (35) 20
Bear Crawl x 30 m
Sprint (22 m) x 4

28:24

MG - Sprint, Shuffle, Body Weight

11/09/12

Warmup:
Ring Exercises for 15 minutes

For time, complete 4 rounds of the following:
Sprint 58 m (basketball court length, down and back)
Pushups x 15
Side Shuffle 58 m
Burpees x 10
Handstand walk 15 m (basketball court width)
Situps x 20

19:00 -
Handstand walks slowed me down. I was having trouble keeping forward motion, plus I was tired from the previous exercises.

Worked on the rings for 15 minutes as a cool down.

CF WOD 121016

10/16/12

3 rounds for time:
Sots Press (45) 15
Handstand Walk 15m
L-Sit hold 20'
Handstand Walk 15m
21:00

This was the best I have done for distance on handstand walks. They are getting much easier and more comfortable. They are unexpectedly grueling.

Circuit Workout

08/05/12

Jump Rope x 300
Pushups x 25 / HSPU x 25
Dips x 50
Chins x 50
Farmer's Walk (180) x 5
Burpee Box Jumps x 25
Wall Balls (15) x 50
Kettle Bell Swings (35) x 50
Farmer's Walk (180) x 5
Back Extensions x 50
Situps x 50
Jump Rope x 300

47:00 minutes