Tues, 4/26/11

Patriot 0600

4 Rounds
20 Burpees
30 Box Jumps (24/20)
400m Run
Rest 3 Minutes

27:09 rx’d.

Mon, 4/25/11

PCF Wod

Squat
1-1-1-1-1-1-1

AMRAP 10 Minutes
5 Ring Dips
10 KB Swings (70/53)
15 Sit-ups

Skipped the squat because it was backoff Wendler week and legs were already fried. Metcon: 8 rounds + 7 reps rx’d. Loved this WOD.

Sun, 4/24/11

PCF Wod

“Jerry”
Run 1 Mile
Row 2k
Run 1 Mile

24:32 rx’d.

Fri, 4/22/11

Patriot CF Wod

3 Rounds:
10 Shoulder to Overhead (135/95)
40 Double Unders
Row 400M

10:13 @ 115#

Thurs, 4/21/11

PatriotCF Wod

Hang Squat Snatch
2-2-2-2-2

4 Rounds
3 Power Cleans (185/125)
6 Burpees
9 Chest to Bar Pullups
Rest 1 Minute

HSS singles up to 135#, which were solid and that’s awesome as it’s been a while since I’ve tried weight with these.

Metcon: 9:07 prescribed weight and reps but I don’t think I stood every clean all the way up. I tend to bounce power cleans off my chest and when they get heavy I’m not always standing when that happens. I loved this workout, one of the all time favorites.