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Old 02-19-2007, 03:18 PM   #21
David Chow
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WOD

DEADLIFT 5 SETS OF 5

1. 185lbs
2. 205lbs
3. 225lbs
4. 235lbs
5. 265lbs
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Old 02-20-2007, 05:13 PM   #22
David Chow
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WOD

21-15-9
Cleans (135lbs)
Ring Dips (unweighted)

00:14:22

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Old 02-21-2007, 09:32 PM   #23
David Chow
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REST DAY
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Old 02-22-2007, 09:23 PM   #24
David Chow
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WOD

30 HSPU
10 Pull ups
20 HSPU
20 Pull ups
10 HSPU
30 Pull ups

00:07:30
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Old 02-23-2007, 09:23 PM   #25
David Chow
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WOD
3 ROUNDS FOR TIME

800m run (treadmill @ 8mph)
15 Sandbag clean and press (40lbs)
15 pushups
15 situps
15 sandbag swings (40lbs)
10 burpees

00:21:47
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Old 02-25-2007, 09:45 PM   #26
David Chow
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WOD
3 ROUNDS FOR TIME

400m run (treadmill @ 9mph)
15 one arm OH dbell lunge
15 knees-elbows

00:14:41
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Old 02-26-2007, 10:15 PM   #27
David Chow
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WOD
FOR TIME

"JACKIE"
1000m/0.62mile run (treadmill @8.5mph)
50 Thrusters (45lbs)
30 pull ups

00:17:52
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Old 02-27-2007, 04:02 PM   #28
David Chow
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WOD
5 ROUNDS FOR TIME

2 min run (treadmill @ 9.0mph)
15 pushups
15 dbell swings (50lbs)

00:17:49

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Old 02-28-2007, 09:09 PM   #29
David Chow
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WOD
4 ROUNDS FOR TIME

400m run (treadmill 9.0mph)
10 dbell squat thrusters (40lbs)
10 burpees
10 pull ups
10 bench press (185lbs)

00:25:16

The bench press was the most difficult portion of this workout. Pull ups were very easy today.
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Old 03-06-2007, 12:27 PM   #30
David Chow
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WOD
JOSH
FOR TIME

Overhead squats (95lbs) x 21
Pull Ups x 42
Overhead squats (95lbs) x 15
Pull Ups x 30
Overhead squats (95lbs) x 9
Pull Ups x 18

00:14:20

Only able to use 65lbs as I'm finding that my flexibility is greatly limiting the weight that I can safely use. Broke up the first set of OHS into 15/6. The pull ups were broken up into sets of 10 with a 30 second rest inbetween and I found this to be quite good.
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