WODs Week of the 28th Nov - 4th Dec 2010

Monday
21 - 15 - 9 for time
1 pood kb swings
24 in Box Jumps
Burpees

Tuesday
3x7 Overhead Squat

Wednesday
5 rds for time
500 m row
25 20# Ball Shots

Thursday
Rest Day

Friday
CFEP Wod

WODs Week of the 27th Nov 2010

Monday
 - Handstand practice
 - 8 200 m rows
 - L-sit for time experimentation

Tuesday
 - Front Squat 5 x 3 100#
 - Baseline
 - L-sit based on time on Monday

Wednesday
- Play in Park
- Push-up Ladder max in minute

Thursday
 - 5 k

Friday
 - Rest Day

Saturday
 - Hike

Sunday
 - Rest Day

What I am good at

Perseverance
Sit-ups
Double Unders
Form on Push-ups
Muscle Ups
Bench Press
Rowing
Rope Climbs

Current Max Lifts/Fastest Times

Dead Lift - 185 perfect
Front Squat - 100 perfect
Back Squat - 125 decent
OHS Squat -95 perfect
Shoulder Press - 70
Push Press - 95
Push Jerk - 105
Bench Press - 110
Clean - 110
Snatch - 65 decent

Goals

Compete in SWFT and do not have any DNFs
Handstand Hold for Time
L-sit Hold for Time/Form
Heavier Deadlift (185)
Heavier Clean (110)

Moves I Don't Have

HSPU

One-Leg Squat

Consecutive Muscle-Ups

L Pull-ups

Consecutive Dips

Consecutive Strict Pull-ups

Problem Areas

Rest too Much
Front Squat (weight)
OH Squat
Deadlift (weight)
Snatch
Ball Shots (time)
Box Jumps (time)
Push-Ups (time)
Thrusters
Pull-ups in a row (time)