21-15-9 reps of:

Dips (2x)
Box Jumps
OWLS, 45lbs

10:18

Shoulder Press 1-1-1-1-1

95-105-115-125-135lbs

Push Press

125-135-145-155-160(2)lbs

Push Jerk

115-135-145-155-165(1)-175(f)lbs

Clean and Jerk 15 reps @ 115lbs

5-5-5

-then-

Tabata Squats
4 min AMRAP: 3 Pullups/Dips

Lowest round squats x Rounds

17 x 9 = 153

Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

220LBS X12 PULLUPS: 2640

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.

315LBS X 12 HSPUS: 3780

21-15-9:

185lb Backsquat
Dips 2x

75 Weighted Pullups

10 @ 5lbs
10 @ 10lbs
10 @ 15lbs
10 @ 20lbs
10 @ 25lbs
5 @ 30lbs
5 @ 35lbs
5 @ 40lbs
5 @ 45lbs
5 @ 50lbs

Shoulder Press 8-7-6-5-4-3-2-1

45-65-75-95-105-115-125lbs

1x-2x-3x-4x-4x-3x-2x-1x of:
2 Burpees
3 Pullups
4 Pushups

13:56

5 Rounds:

225# Deadlifts, Max Reps (7-6-10-11-8)
Jump Rope, Max Reps
-----------------------------
30 Mins Elliptical
4 rds: :30 on , :30 off 12.0 incline 7.5 mph

15 Rounds:

20 second sprint
40 second rest

Speed ranged from 8.5mph-12.0mph

3 RFT:
21 DB Swings, 50lbs
50 GHD Situps

8:58

Compare
------------------------------------
9 min run on treadmill @ 8.2 mph. Run was blah. I stopped at least three times. I need to get used to running distance again.

Today I am beginning a 21-day challenge. During this challenge I will be tracking my diet, my WOD and also my cardio WOD. I also am switching to a 3 on, 1 off format for the challenge.

Start Weight: 178
Goal Weight: 168

------------------------------------------
Weighted Pull ups 1 x 6
25-35-45-55-70-70

10 min elliptical
10 min treadmill. 1 min on 1 min off 8.5-.8.9mph
10 min elliptical

3 x 10 Shoulder Press @ 50% of 1RM (70#)
3 x 10 Pullups
1 x 10, 1 x 20 Pushups BOSU 25lb plate on back

40 DB Swings, 50lbs
20 Pullups
32 DB Swings, 50lbs
16 Pullups
24 DB Swings, 50lbs
12 Pullups
16 DB Swings, 50lbs
8 Pullups
8 DB Swings, 50lbs
4 Pullups

15:59

3 RFT:

30 BOSU Puhups
21 BOSU OHS

then

21-15-9

Toes to Bar
Shoulder Press (Bar Only)

4 X 3 Shoulder Press

95-105-115-125lbs

3 Rounds of Cindy
35 Situps
3 rounds of Cindy
35 Situps

No time kept. I just wanted to get in for another light WOD after missing on Monday...

Deadlift 1 x 7

225-245-275-285-300-305-315LBS

Went back for a PM WOD since I missed out on Monday. I am glad I did as I was able to get a PR on the hang clean!!

Snatch 9-7-5-3-1-1

45-65-85-95-105(f)-105lbs

10 Pullups

Hang Clean 9-7-5-3-1-1-1

95-105-115-125-135-140-145lbs

Finished up with some L-Pullups. Did about 30 or so...

4 RFT:

400m Run
50 Squats

13:30

*compare to 11/4/09 and 5/21/09

30 OHS, 75lbs
30 Pullups
30 Snatches, 75lbs
30 Toes to Bar
30 SDHP, 75lbs
30 Squats
30 DB Swings, 50lbs

21:09

Push Jerk 1-1-1

--then--

Using 100% of your jerk weight, do 1 deadlift the first minute, 2 the second, 3 the third, etc...There is a 12 minute cap on this workout. Either stop before it, or reach 12 and stop.

1:155
2:165
3:170(f)

Deadlift 165# for 12 full rounds.

The push jerk weight was somewhat disappointing.