30AUG09

Did the past 3 main site WOD's:

5x3 OH Squat- 85/85/95/95/95

5 rounds of:
15 95# power snatches
Run 400 m

7x1 Weighted pull ups- 40/45/55/60/60/55/55

28AUG09

Did the WOD from CF FH:

50 box jumps
50 55# dumbbell swings
5x 6 pull ups
50 burpees
50 40# dumbbell hang cleans
50 KTE
Run 800 m

Took 40 minutes.

27AUG09

Did the main site WOD from a few days ago:

21 Pull ups
21 SU
Walking lune 100 ft
18 Pull ups
18 SU
Walking lune 100 ft
15 Pull ups
15 SU
Walking lune 100 ft
12 Pull ups
12 SU
Walking lune 100 ft
9 Pull ups
9 SU
Walking lune 100 ft
6 Pull ups
6 SU
Walking lune 100 ft
3 Pull ups
3 SU
Walking lune 100 ft

Then ran ~2.6 miles

24AUG09

Did:

5x3 Back squats 155/165/175/175/175

Tabata of pull ups, SU, PU, GHD back extensions, only 6 rounds of each for 12 min of exercise.

CTLT CF Ft. Hood Workouts

Particularly good ones that I remember:

Broomstick Mile
25 back squats
25 front squats
25 OH squats
Run 400 m
25 push press
25 push press
25 push jerk
Run 400 m
25 DL
50 squat clean
Run 400 m
50 power snatch
Run 400 m

40 SU
40 DL 185 #
Run 400 m
30 SU
30 DL
Run 400 m
20 SU
20 DL
Run 400 m
10 SU
10 DL
Run 400 m


AMRAP in 20 min
1 Suicide
8 Dumbell Thrusters

10 rounds for time of:

7 Kettlebell Swings (men - 1.5 pood / women - 1 pood)
7 Ring Dips
7 Box Jumps (men - 24" / women - 20")

AMRAP in 20 minutes of:

4 Thrusters (men - 115# / women - 75#)
6 KTE
8 Burpee Box Jumps (men - 24" / women - 20")

400m run

50 squats

400m run

40 GHD sit-ups

400m run

30 push-ups

400m run

20 wall balls

400m run

10 burpees