Wednesday September 22 2010

Strength

Banded box squats
6x2, 75lb, purple

WOD

30-20-10
weighted lunges, 50.5lb (RX: 65)
romanian deadlift, 50.5lb (RX: 65)
situp w/ wall touch

11:05

Wednesday August 25th 2010

Strength

Banded box squats
6 x 2
75lb, black bands

WOD

5 rounds
10 deadlift, 95lb
10 toes to bar - ROM: knees up
50m sprint

11:43

Wednesday August 11, 5:30

Strength:
Banded box squats @ 55% 1rm
75lbs, red bands
6 x 2

WOD:
AMRAP in 12 minutes
5 Deadlifts, 95lb (rx: 155lb)
30 Abmats (rx: 15 Abmats)
15 Goodmornings w/ PVC (rx: 30 OH squats w/ PVC)

4 & 1/3 rounds (plus 23 abmats)

Knee still swollen a bit, hence the subs.

Topped off the day with some paddleboarding and kayaking in the lake, fun!