4/22/09

4 rounds for time:
- Run 800m (off road sand and grass)
- SDHP w/ 75# DB x 20
- 20 burpees
- farmers walk to street curb and back w/ 35# DB
- sit ups x 40

TIME: 44.13

*Inspired by www.navyseals.com. Had to slog through this one. The biggest enemy was the heat. Had to fight tooth and nail not to get heat stroke and pass out. I can't even fathom doing this one as recommended. 20# vest and 70 lbs for the farmer's walks?? What!? On a good note I'm up to two reps in a row on ring HSPUs. So that's good.

4/17/09

10k Ruck March

4/16/09

4 sprints around circle (30 seconds rest between each)
1 - 00.46 3 - 00.43
2 - 00.43 4 - 00.45
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AMRAP in 30 minutes of:
- 7 handstand pushups
- 1 rope climb
- 5 wall ball w/ 100lb atlas stone to 7' target
Rounds: 9
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4 sprints around circle (10 seconds rest between each)
1 - 00.56 3 - 00.53
2 - 00.54 4 - 00.53

Inspired by www.navyseals.com WOD

Alright. Let me explain about this one a little bit. First of all I thought I was going to be a super-duper bad ass and do RING handstand pushups instead of regular handstand pushups today........no. It took me about 15 minutes just to work up the nuts to learn how to swing up into a handstand on rings. When I finally learned I figured I'd pump out a quick 5 to get the hang of it. 1.5 reps later I was face down in the grass at muscle failure. If you think you're a beast, you're not. Not until you've swung upside down onto some rings and learned how to knock out consecutive reps of HSPUs. It's humbling. So regular ol' handstands it was. The atlas stone wall ball was also quite interesting. In my mind, before I started, I pictured myself catching it on the way down like a regular wall ball. Halfway through the first toss it was clear that wasn't going to happen. So really it ended up being more of an atlas stone clean to squat to toss, let it fall, repeat. It was pretty tough. All in all a devastating workout. I think I added much more of a strength component than the original workout intended and took away some of the metabolic load, but it was still a crusher.

4/15/09

- 1 mile run
- 50 squats w/ 120# sandbag
- 25 burpees
- 50 100lb atlas stone extensions from ground
- 25 burpees
- 50 ring dips
- 25 burpees
- 1 mile run

TIME: 38:15

Inspired by navyseals.com WOD. The second mile was almost impossible. My legs felt like concrete blocks. This was a bona fide ball smoker!

4/13/09

5 rounds for time:
- 1 rope climb (feet allowed)
- 10 pushups
- 5 atlas stone tosses (2.5' high x 5' long)

TIME: 9:36


Haven't been keeping track of the workouts the last few days, need to get up on that. Over the weekend did some good trail riding on the bike. Not sure how far we went, but we rode for about 1.5 hours off road. Good stuff

4/9/09

1/4 Mile Sprints x 10
1 - 1.20 6 - 1.23
2 - 1.19 7 - 1.23
3 - 1.20 8 - 1.23
4 - 1.17 9 - 1.23
5 - 1.19 10 - 1.19

Seated BB Press
- 135 x 3, 3, 3

Incline DB Press
- 60 x 10, 10, 10

Pull-ups
- 25 x 3, 3, 3

Superset x 2
- 60# BB curl x 15
- 60# BB curl x 15

4/8/09

Superset 8 times:
- from seated position, jump over 36" barrier x 1
- 20 crunches

Superset 10 times:
- DB squats w/ 35s x 10
- 10 push ups
- 20 leg raises

4/7/09

For Time:
- 1/4 mile run
- 20 thrusters w/ 100# atlas stone
-1/4 mile run
- 20 extensions from ground w/ 100# atlas stone
- 1/4 mile run
- 20 burpees
- 1/4 mile run

Time: 13.01

4/6/09

Upper Body Improvement

Rope Climb:
- 1 trip up and down (from seated)
- 50 flutter kickers
- 1 trip up and down, touch, back up 3 feet (from standing)
- 50 flutter kicks
- 1 trip up (from standing)
- 50 flutter kicks
DB Curls:
- 35# 1 set of 15 reps
- 50 fluter kicks
1 Arm Standing DB Press:
- 75# x 3 reps (each arm)
- 50 flutter kicks
- 75# x 3
- 50 flutter kicks
- 75# x 3
- 50 flutter kicks
Ring Dips:
- 35# x 8 reps
- 50 flutter kicks
- 35# x 8
- 50 flutter kicks
- 35# x 8
- 50 flutter kicks
- 35# x 8
- 35# x 8
Superset
Push Ups x 10
35# DB Floor Press x 10
*alternate nonstop between both for a total of 60 reps.
Core Work
- 2 sets of 10 standing twists w/ 100# atlas stone
- 1 set of 15 extensions w/ 100# atlas stone

* 500 total flutter kicks for the day

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1/4 Mile Repeats
1 - 1.20 5 - 1.26
2 - 1.18 6 - 1.24
3 - 1.20 7 - 1.24
4 - 1.22 8 - 1.27

1/2 Mile Repeats
1 - 3.12
2 - 3.09