dbbp

mobility

DBBP:
1 x 5 x 50, 60, 70, 80, 90

Dips: 15, 10, 7

Tabata row (goal 1:57) ~1:51.2

1:48.6
1:51.1
1:51.1
1:51.1
1:52.3
1:52.3
1:51.1
1:52.3

cffb

mobility

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dips
Ball Slams - 40 lbs
20 yard Farmer's Walk - As Heavy As Possible
*Complete one 20 yard Farmer's Walk at the end of every round.

100# DB
18:42

From round 7 to 3 had to break farmers walk in half. From 3 to 1, had to shuttle each DB separately. Grip was shot and obviously weak link.

10,000 lbs

cffb

10,000 lbs
Lift 10,000 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift

All @ 100#, modified to FS, added PC between DL and FS

Time: 9:09

DId this workout back in 6/28/11. Same weight, 11:58. I'm happy with that, especially since I don't think my WOD intensity has been anything to write about.

Leg raise: 3 x 25

Ball pistol balance

DL

Finally got to do some heavier deadliest today.

mobility

DL
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 275
1 x 5 x 315
1 x 1 x 365
1 x 1 x 405

BB shrugs
3 x 5 x 225

Felt good and could have gone heavier but wil save it for another day.

CFFB

mobility

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Try to go up each round in weight. 
20#-75#

Tabata row (1:58 goal) 1:53.4
1:52.3
1:52.3
1:53.6
1:54.9
1:54.9
1:56.2
1:52.3
1:52.3

2 hand Db pistol press R&L
1 x 20 x 20#

Ball balances

DBPC

mobility

DBPC:
1 x 5 x 20-70

Tabata row: avg. 1:56.6
1:54.9
1:54.9
1:54.9
1:57.6
1:56.2
1:57.6
1:57.6
1:57.6

CFFB

mobility

1 leg DBDL:
1 x 3 x 20
1 x 3 x 25
1 x 3 x 30
1 x 3 x 35
1 x 3 x 40
1 x 3 x 45
1 x 3 x 50

Strict PU: 1 x 10

On the Minute:
Perform 2 Power Snatches & 4 burpees for 12 minutes.
 90#

Swim

Forgot to post this last night. For Sunday's WOD.

Hamstring still sore. 

500m pool swim
Crossovers x 12 (2 breath pause)

Sauna x 15 min

DBDL

1130: 9 minute ocean swim. @ 400m

1800: cf

mobility

1 leg DBDL:
1 x 5 x 10
1 x 5 x 15
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45

Tabata row: pace of 1:58.3
2:00.4
1:59.0
1.59.0
1:57.6
2:00.4
1:57.6
1:56.2
1:57.6

Leg raises: 3 x 24