6.20.11

Wendler DL Deload Week

5-5-5

185-255-275

Met-Con

10 RFT

3 Muscle Ups

6 KB Swings 1.5 Pood

9 Box Jumps 30"

As rx'd: 17:52

6.18.11

Interval Training

4x800m Run

Maintain 3:00-3:10 Pace, 2 Min Rest In Between

3:04, 3:18, 3:06, 3:04

6.17.11

Wendler Bench Press

5-3-1+

205, 230, 255(4)

"Mary"

AMRAP 20 Mins

5 HSPU

10 Pistols (alternating)

15 Pullups

As rx'd: 6 rds + 3 reps

6.16.11

"Nancy"

5 Rounds

400m Run

15 OHS 95#

As rx'd: 11:53

Finisher

Max Distance Farmer's Walk 100# Each Hand

100 Sledge Strikes

Farmer Walk Equal Distance Back (as many carries as it takes)

6.14.11

"Small"

3 Rds

1000m Row

50 Burpees

50 Box Jumps

800m Run

As rx'd: 45:17

Humbling.

6.13.11

Wendler Shoulder Press

5-3-1+

115, 125, 140(5)

Met-Con

21 DL 225#

50 Squats

21 Push Press 135#

15 DL 225#

50 Squats

15 Push Press 225#

9 DL 225#

50 Squats

9 Push Press 225#

As rx'd: 8:40

Finisher

50 Pushups, 50m Broad Jump (2 Rds)

6.12.11

Wendler Back Squat

3-3-3+

250-265-280(10)

"Annie"

50-40-30-20-10

Double Unders

Abmat Situps (unanchored)

As rx'd: 7:15 (give or take a few secs)

Finisher

5 Rds

5 Weighted Pullups

100m Sprint

For some reason I broke my double unders about 5 times during the first 10 reps.  But, instead of tanking mentally I pushed through and did not break once during the situps.  I was glad to see "Annie" come up, perfect WOD after a lot of volume last week.