WODs for 6/27/2011 to 7/3/2011

WODs for 6/27/2011 to 7/3/2011

MONDAY 6/27/2011

DAY 15 of DUC:
Had to play catch up from the weekend:  270 DUs

ENDURANCE:
BIKE
3 X 2 mile on with 2 min recoveries

TIME:
split 1: 7:28
split 2: 7:57
split 3: 6:45
TOTAL MILAGE W/ RECOVERY: 7 Miles in 25 Minutes

...several hours later...

STRENGTH:
PUSH PRESS
5X3 (at ~ 50-60%) = 67lbs

WOD:
3-5-7-9-7-5-3 of:
Hand Stand Push Ups
Toes To Bar
Ring Dips
Power Snatch @ 67 lbs

TIME: 15:23

TUESDAY 6/28/2011

WOD:
AMRAP 10 MIN of "CINDY"
5 Pull Ups
10 Push Ups
15 Squats

TOTAL: 10 Rounds

...then several hours later...

ENDURANCE:
3 X 200m SWIM w/ 2 min recoveries

PACE: ~ 5min/200m

WEDNESDAY 6/29/2011

ENDURANCE:
3 X 800m RUN w/ 3min recoveries

...then...

WOD:
100 Double Unders
50 GHD Sit Ups
30 KB Swings
20 Box Jumps (20")

DUC:
165 DUs  (played catch up...again)

THURSDAY 6/30/2011

WOD:
"FIGHT GONE BAD"
1 min at each station:
Push Press (55 lbs)
Sumo Deadlift High Pull (55 lbs)
Box Jumps (20")
Row (For Calories)
Wall Ball (14 lbs)

TOTAL:  169

FRIDAY 6/31/2011
REST

SATURDAY 7/1/2011

WOD:
8 ROUNDS OF:
5 Pull Ups
5 Power Cleans (88 lbs)
5 Burpees

DUC:
285 DUs

SUNDAY 7/2/2011
Run 2 miles