WOD 090709 -- KBs

3 rounds of:

• 10 KB swings (35 lbs)
• 10 KB clean and press (35 lbs)

2 rounds of:

• 10 KB swings (65 lbs)
• 10 KB clean and press (65 lbs)
  

WOD 090706 -- pull ups / dips

5 rounds of:

• 10 dead hang pull ups or chin ups
• 10 bar dips
  

WOD 090705 -- spartan 200 8)

for time:

• 50 dead lifts, 135 lbs
• 50 push ups
  
• 50 24" box jumps
• 50 KB clean & press, 35 lbs

15 minutes

WOD 090704 -- more kettlebells

more kettle bells. it felt good today and my shoulder was fine.

5 rounds of:

• 5 KB clean and press (left hand) 35 lbs
• 5 KB clan and press (right hand) 35 lbs
• 10 KB swings (65 lbs)
  

090702 -- rugby practice

played 3 15 minute touch matches. i felt like i ran pretty well. it was hot as usual. i scored a few long tries.

WOD 090702 -- kettlebells

I did some kettle bell work in the backyard this morning.

5 rounds of:

• 10 push ups
• 10 65 lbs kettle bell dead lift
• 10 35 lbs kettle bell swings
• 10 35 lbs kettle bell press (5 right, 5 left)
• 4 35 lbs kettle bell get-ups (2 right, 2 left)

220 reps total with no warm up. Felt pretty good except for the 100 degree weather.

WOD 090701 -- Little totals

Nothing felt good about this one.

• Squat: 10 x 135, 5 x 185, 5 x 225, 3 x 245, 3 x 245
• Push press: 135 x 5, 135 x 3, 115 x 5 (ouch my shoulder hurts)
• Dead lift: 135 x 10, 185 x 5, 225 x 5, 275 x 3, 275 x 3