2/26/11 WOD

21-15-9 reps of:
95 pound Sumo deadlift high-pull
45 pound Overhead squat
Total time: 5:51

5 sets of 5 pull ups

6 three minute rounds on the heavy bag, 30 sec rest between rounds

2/24/11 WOD

For time:
100 reps of 45# Sumo Deadlift High Pull
50 reps of 30# Power Dumbbell Snatch, single arm, alternate reps
75 reps of 45# SDHP
36 reps of 30# Power Dbell Snatch, single arm, alt reps
50 reps of 45# SDHP
20 reps of 30# Power Dbell Snatch, single arm, alt reps
Total time: 16:51

6 three minute rounds on the heavy bag, 30 sec rest between rounds

2/21/11 WOD "Cindy"

M/41/6"3"/259#

20 minutes, as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
Total rounds: 15 full rounds + 5 pull ups + 5 push-ups

Total output in 20 min:
80 pull ups
155 Push Ups
225 Squats

2/20/11 WOD

5 Rounds for time
Holding a 45# bar overhead, alternate leg lunges for 50 feet
21 jump squats
21 push-ups
Total time: 18:12

Heavy bag
6 three minute rounds with 30 second rest between rounds

I did "Eva" last night...and it hurt.

6 month surgery anniversary!

"Eva"
5 Rounds for Time:
Run 800 meters (1/2 mile): Sub'd 600 single under jump ropes per round, can't run yet...
30 reps of 70# Kettle Bell Swings: Sub'd 35# dumbbell swings per round
30 reps of Pull-ups (kipping)

Total time: 58:59

Total output:
3000 single under jump ropes
150 reps of 35# Kettle Bell Swings
150 reps of pull-ups

"Eva" is a nasty bitch, but I love her!