Monday 4-30-2012

Strength:

Front Squat

5sets x 10reps

(135#, 225#, 255#, 275#, 305#)

WOD #1:

3 Rounds for Time:

15 KB Push Press (24kg)

15 Burpee over the box jumps (24")

15 CTB Pull-Ups

= 9:43

After Party (5min. Post WOD):

6 Kipping HSPU on the minute, every minute, for 10min.

Sunday 4-29-2012

WOD #1:

 For time:

500m Row

20 Dumbbell Snatch (100#) (alternating)

100 Double Unders

20 Dumbbell Snatch (100#) (alternating)

500m Row

= 8:56

Saturday 4-28-2012

WOD #1:

3 Rounds of:

7 Deadlifts (345#)

7 Muscle Ups

then... (Immediately after)

3 Rounds of:

21 Wall Balls (20#)

21 Toe-2-Bar

= 10:23

Friday 4-27-2012

WOD #1:

2000m Row

50 Pistols (alternating)

30 Hang Cleans (225#)

= 13:58

After Party:

Toe-2-Bar x 21reps x 3sets

Push-ups x 50reps

Thursday 4-26-2012

Rest Day - Mobility

Wednesday 4-25-2012

WOD #1:

"Diane"

21-15-9

Deadlift (225#)

Handstand Push-Up (Regional Standard)

= 5:10 (missed 3 HSPU reps)

WOD #2:

20min. Running clock

4 Hang Power Cleans on Even minutes (225#)

4 Muscle Ups on Odd minutes

Tuesday 4-24-2012

WOD #1:

50 Backsquats (135#)

40 Pull-Ups

30 Push Press (135#)

50 Front Squat (85#)

40 Pull-Ups

30 Push Press (85#)

50 Overhead Squats (65#)

40 Pull-Ups

30 Push Press (65#)

= 19:58 (Holy Shoulders)

Monday 4-23-2012

WOD/Strength:

Regional Snatch Ladder (155-275#)

-Stopped at 275#, no need to go any further

= Made it through the ladder (275# felt good)

WOD #2:

10-9-8-7-6-5-4-3-2-1

Front Squat (135#)

1 rope climb between each set

= 6:09

Sunday 4-22-2012

Rest Day

Saturday 4-21-2012

Strength:

Bench Press 4sets x 5reps

(185#, 225#, 225#, 225#)

Handstand Walk between sets (10yds.)

WOD #1:

10-9-8-7-6-5-4-3-2-1

Chest-2-Bar

Box Jumps (30")

GHD Sit-Ups

= 7:31

WOD #2:

500m Row

50 Double Unders

400m Row

40 Double Unders

300m Row

30 Double Unders

200m Row

20 Double Unders

100m Row

10 Double Unders

= 7:34

Friday 4-20-2012

WOD #1:

AMRAP in 12min.

10 HSPU (2012 Regional Style)

50m Barbell Farmer Carry (95# each hand)

5 Hang Power Clean (225#) (2012 Regional Style)

= 5rounds

After Party:

50 GHD Sit-Ups

50 Strict Pull-Ups

Thursday 4-19-2012

Strength:

Snatch: Heavy Single

(205#, 225#, 235#, 245#, 265#x, 265#)

WOD #1:

Two Rounds for Time:

50 Hip Extensions

10 Muscle Ups

30 Squat Snatch (95#)

100m Sled Push (115#)

= 17:46

After Party:

50 Diamond Push ups

Wednesday 4-18-2012

Rest Day

Tuesday 4-17-2012

Strength:

Weighted Pull-Up

1rep x 7sets

(24kg, 32kg, 40kg, 48kg, 52kg, 56kg, 60kg PR)

WOD #1:

"Elizabeth"

21-15-9

Squat Cleans (135#)

Ring-Dips

= 7:15 (Not a good day, haha)

After Party:

Tabata Row for meters

= 847m Total

Monday 4-16-2012

Strength:

Deadlift (Standing on plates 2.5")

3reps x 5sets

(315#, 405#, 455#, 485#, 500#)

WOD #1 (Main site WOD 4-16-2012)

Run 800m

then 10rounds of...

10 Handstand Push-Ups

10 Pistols (alternating)

then...

Run 800m

= 25:20

Sunday 4-15-2012

Strength:

Incline Bench 3reps x 5sets

= (135#, 185#, 185#, 205#, 205#)

WOD #1:

AMRAP in 20mins.

50yd. Overhead Carry (185#)

1 Rope Climb (15")

20 Burpees

= 7rounds + 60yds.

After Party:

50 Hand Release Push-Ups

Saturday 4-14-2012

Rest Day

Friday 4-13-2012

WOD #1:

"Filthy Fifty"

50 Box jumps (24")

50 Jumping Pull-Ups

50 KB Swings (35#)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45#)

50 Back Extensions

50 Wall Balls (20#)

50 Burpees

50 Double Unders

= 18:40 PR

After Party: (15min. post WOD)

3 Strict HSPU + 3 Kipping HSPU on the minute every minute for 10min. (45# plates with AB Mat in-between)

WOD #2:

AMRAP in 20min.
1 Round of "Cindy"
1 Power Clean (225#)
1 Round of "Cindy"
2 Power Clean (225#)
1 Round of "Cindy"
3 Power Clean (225#)
... keep increasing the ladder

= 10 Rounds


WOD #3:

Every 3min. complete
60sec. farmers hold (70#)
10 CTB Pull-Ups
x 5 Rounds

Thursday 4-12-2012

Strength:

20min. of Snatch work

-worked up to 245# (felt good)

WOD #1

For Time:

800m Run

then

5 Rounds of:

3 Thrusters (185#)

3 Strict Muscle Ups

then

800m Run

= 13:05

After Party (3mins. post WOD)

50 Hand Release Push-Ups

Wednesday 411-2012

WOD #1

15min. AMRAP:

7 Push Press (135#)

10 Overhead Squat (135#)

15 GHD Sit-Ups

= 8rounds + 12reps

WOD #2 (45min. post wod #1)

Every minute on the minute for 20min.

On odd minutes, complete 3 power cleans @ 225#

On even minutes, complete 3 muscle ups

Tuesday 4-10-2012

Strength:

2 Front Squats + 1 Split Jerk

= (275#, 295#, 315#, 325#, 335#x, 335#x)

WOD #1:

2 Rounds for Time:

Run 1 Mile

150 Double Unders

30 Pull-Ups

rest 5min.

24:34 - 5:00 = 19:34

Monday 4-9-2012

Rest Day

Sunday 4-8-2012

Strength:

Snatch 2reps on the minute every minute for 10min.

= 205#

WOD #1

"Kelly"

5 Rounds for Time:

400m Run

30 Box jumps

30 Wallballs

= 19:34

After Party:

Exactly 5min. post WOD #1 complete 20 Muscle Ups

Saturday 4-7-2012

Strength:

Bench Press 5reps x 6sets 

(185#, 215#, 225#, 225#, 225#, 225#)

Weighted Pull Ups 5reps x 6sets

(40# Dumbbell)

WOD #1

Three Rounds for time:

5 Front Squats @ 165#

18 Pull-Ups

5 Deadlifts @ 225#

18 Toe-2-bar

5 Push Jerk @ 165#

18 Hand Release Push Ups

= 10:41

After Party

5 Strict Handstand Push-Ups every minute on the minute for 10min.

Friday 4-6-2012

Strength:

Press: 195# PR

Push Press: 255#

WOD #1

AMRAP 12min.

200m Run

50m Prowler Push (70#)

5 Muscle Ups

= 4 + 100m

Thursday 4-5-2012

REST DAY

Wednesday 4-4-2012

Warm-Up

Freestanding Handstand work

WOD #1

Snatch from blocks (Blocks should allow the bar to rest just above the knee)

-Work up to a heavy single

= (205#, 225#, 235#, 245#, 255#)

WOD #2

4 Rounds:

4 Bar Muscle Ups

20 Double Unders

6 Unbroken power cleans (185#)

20 Double Unders

3 Thrusters (185#)

Rest 1min.

Total Time = 9:02 - 3:00 = 6:02

After Party

Parallel Bar Dips

5sets x 10reps

Laughing Giraffe Organics

Visit the website below and you will find a great variety of Paleo friendly snacks. 

http://www.thelaughinggiraffe.com

info@thelaughinggiraffe.com

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Tuesday 4-3-2012

WOD #1

5 Clean & Jerk (205#)

10 Muscle Up

4 Clean & Jerk (205#)

8 Muscle Up

3 Clean & Jerk (205#)

6 Muscle Up

2 Clean & Jerk (205#)

4 Muscle Up

1 Clean & Jerk (205#)

2 Muscle Up

= 11:09

After Bash

50 CTB Strict Pull-Ups

WOD #2

4 Rounds for Time:
15 Ring Push-Ups
15 Toe-2-bar
15 Box Jumps (24")

= 5:59

BioMetric Measurables:
Spencer Hendel - 4/3/2012


Total Colesterol - 168mg/dL
Triglycerides - 108mg/dL
Glucose - 84mg/dL
HDL - 55mg/dL
LDL - 91mg/dL
TC/HDL ratio - 3.0mg/dL
Body Fat - 12%

Monday 4-2-2012

WOD #1

2 Front Squats + 1 Split Jerk (Build to a heavy set)

= 275#, 295#, 305#, 315#, 325#

WOD #2

5 Power Snatch (155#)

6 HSPU (3 strict + 3 kipping)

14 Pistols (alternating)

-Complete 1 round every two minutes and rest with your remaining time. 

-Complete 7 sets

= :52, :52, :54, :55, :54, :55, :57

Sunday 4-1-2012

REST DAY - Traveling back from Phoenix, AZ