1.Thrusters 7x3.
70-75-80-80-85-90-95(1)

Each set started with a clean.


2.KB snatch,2 reps each arm , on a minute for 10 minutes.

Kettlebell 40 kg.

"Panda Gone Bad (PGB)"

4 rounds of: 

Prowler run 80 meters,70 kg

25 burpees

Time 00:14:23

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Time 00:11:18.

Finished about 40 sec earlier,but didn't finish nicely last OHS,therefore reseted bar and did another rep.

Weightlifting workout.

1.Snatch Balance.

60 kg for 3 reps,few sets.

2.Snatch

60 kg for 3 , few sets.

Singles 70 kg,few sets,then 74 and 76 kg (PR).

3.Front Squat

80-100-110-120 kg for 3 reps.

For time:10 HSPU
50 Pull-ups10 HSPU
50 KBS  53/3510 HSPU
50 Sit-ups10 HSPU
50 Burpees10 HSPU

Scaled HSPU : did on 2 AB Mats.

22 min with some sec.

Busy day.

Bodyweight workout in my apartment:

1...21 squats

21..1 pushups

Time 00:15:34.

The Seven
Seven rounds for time:
7 HSPU
7 Thruster 62 kg
7 KTE
7 Deadlift 112 kg
7 Burpees
7 KBS 32 kg
7 Pull-ups

All done Rx, except of HSPU.Did it on 3 AB mats.

Felt OK with it , will work more on handstands again.

00:39:49

A" Mountain run"

This morning decided to run all the way up on "A Mountain" in Tempe.

Warm up: 800 m run

Then climb:about 900 meter total run,about 346 feet ( 105 meter) from base to summit.

Was awesome!! First run from the bottom to top about 8 min.

Then rested during jog down and did another time longest part.

Warm down : 800 meter jog.

Morning.

Run 2 miles.

Stretching.

Noon. 
1. 
OHS(over head squat)
50-60-70-80 kg for 3 reps. 
90 kg, 3-2-3-2  reps. 

2. 
Zercher Squat 
60-70-80 kg for 5 reps
100-100-100-100 kg for 3 reps

3. 
AB Rollouts on low rings from straight legs.
3х10 reps.

1.

Cleans.

Singles up to 110 kg(PR).

2.

"Weaver"

Four rounds for time of:

10 L-pull-ups

15 Push-ups

15 Chest to bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups

00:25:42

1.

AMRAP 10:00
30 Double Unders
15 Power Snatch 75/55

4 rounds+30 DU+6 P/S.

2.Ring Dips.

Sets of 5-2 reps.

Last 3 sets: 60 pounds for 3 reps.

Morning.

Grippers.

Tabata pushups.

Stretching.

Evening.

1.Push Press.60-70-80-85-90-90-90 kg for 3 reps.

2.Dead Lift.100-120-140-150-170-170-170 kg for 5 reps.

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Did 12 rounds and one B/P.

Then 10 min ,every min. 3 box jumps.

First 5 on 70 cm box,last 5 on 75 cm box.

10 rounds of "Cindy"

5 pullups

10 pushups

15 squats

Didn't take a time.All done non stop..

Fran
For time:
21-15-9
Thrusters 95/65
Pull-up

Time 00:04:02

Today rowing 5 K.

Time 00:21:20.

1.Clean with pause on a knee level.

Sets of 3,60 kg.

2.Combo: Clean +3 push jerks.

Sets of 3,up to 85 kg.

3.OHS.

Sets of 3,last set 85 kg.

4.Snatch with "beast" KB,40 kg.Not easy but possible!

Amazing Story.

Guys,watch this video.

Nothing to add..amazing!

CFE WOD 11.02.11

For Time:

10 Dead lifts @ 1.25x Body weight

1 Round of Cindy ” 5 pull ups, 10 Push ups, 15 squats”

8 Dead lifts

2 Rounds of Cindy

6 Dead lifts

3 Rounds of Cindy

4 Dead lifts

4 Rounds of Cindy

2 Dead lifts

5 Rounds of Cindy

Dead lift 115 kg.

Time 00:15:09.

After about 5-7 min. rest.

Tabata Sledge Hammer.Lowest num. 11.

Today again running.

Hill sprints,3-4%,about 250 meters.

Min. rest on top,min. rest downhill.

2 mile run.Tempo.

Work with grippers.

Yesterday.

Weightlifting.

1.Drop snatches.

Sets of 3.Weight 70 kg.

2.Snatch.

Sets of 2.Weight 70 kg.

3.Front squat.

2x3x100 kg

3x3x110 kg

Today.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball 

Time 00:31:31

2 K Row.

Simple but hard workout.

00:07:59.Very slow..

1.Сlean.

3х3х80 kg
4х3х90 kg.

2.Clean with a stop on a knee level.

Many sets with a 60 kg,work on explosiveness.

3.Back squat with a Ironmind Buffalo Bar.

5x5x125 kg.

1.

 For time: 

21-15-9 

Box Jump 30 "

KBS 32 kg 

Pull-ups 

Time 00:07:45.

2.

30 AB Rollouts from straight legs for time.

Time 00:06:43