WODs for 7/04/2011 to 7/10/2011

MONDAY 7/4/2011

END:
Bike Ride 16 miles

TUESDAY 7/5/2011

DUC:
250 DUs  (I still have to 80 to catch up from weekend).

SKILL:
Worked on Snatch

WOD:
5 Rounds For Time:
10 Burpee Box Jumps (24")
15 KB Swings ( 16 kilos)
20 Push Ups
TIME: 11:56

WEDNESDAY 7/6/2011

END:
10 X 75M SWIM w/ 90 sec recoveries

...then several hours later...

DUC:
80 to make up + 120 for day = 180

WOD:
"Annie"
50-40-30-20-10 of:
Double Unders / Sit Ups
TIME:  7:15

SKILL:
WORKED ON KIPPING HAND STAND PUSH UPS = DID 30

THURSDAY 7/7/2011

END:
RUN 6 X 200m Sprints w/ 200m recoveries (~2 min)
TIME:  1) 43s  2) 42s   3) 42s    4) 43s    5) 43s    6) 41s

...then several hours later...

DUC:
125 DUs For Time:
TIME:  2:31

WOD:
4 Rounds For Time:
5 Clean and Jerks (105lbs)
15 Box Jumps (24")
500m Row
TIME: 17:55

FRIDAY 7/9/2011
MOBILITY DAY

SATURDAY 7/10/2011

END:
RUN 5 MILES @ 80% 5K pace
TIME: `53 min  (2 min water break)

...then several hours later...

DUC: 
105 DUs

WOD:
5 Rounds For Time:
5 Deadlifts (155 lbs)
15 Double Unders
TIME: 3:16

then...

3 X 10 Incline Lower Ab Leg Drops
3 x 20 Standing Weighted Russian Twist (40lbs)
3 x 12 Stability Ball Crunches

SUNDAY 7/10/2011

DUC:
240 (realized I short changed myself by 100 yesterday...had to make up)

WOD:
5 X 3 Front Squat (110 lbs)
Rest 5 Min...then...

AMRAP IN 8 Min:
7 Back Squats ( 90 lbs)
7 Chest To Bar Pull Ups
1 Power Clean (90 lbs)

then...

1 min stable plank
1 min stable glute bridge
1 min unstable plank (stability ball)
1 min unstable glute bridge (stability ball)

...then ~ 1 hour later...

END:
SWIM 5 x 100m w ~ 2 min recovery