Monday
5 sets @ moderate effort:
30 seconds KBS - moderate
30 sec walk
30 sec Push-up burpees
30 sec walk
30 sec Air Squats
30 sec walk
30 sec Airdyne
3 min walk/recover
Wed
A1. Deadlift, 1 tough rep x 4 sets, 10 sec
A2. Power Clean, 1 tough rep x 4 sets, 10 sec
A3. Vertical Jump, 5 max effort reps x 4 sets, 3 min
B1. Press @ 21X1, 4-3-2, 2 min
B2. Heavy One Arm Row, 4-6/arm x 3 sets, 2 min - use a KB if needed
C. GH Sit-ups, 10 reps x 4-7 sets, 60 sec - you decide
Fri
5 rounds for time:
Row 500m
100ft Bear Crawl
12 Walking Lunges - hold heavy KB in right hand
12 Walking Lunges - hold heavy KB in left hand
Subscribe to:
Post Comments (Atom)
13 comments:
Nov 28, 2011
WOD
3 Rnds for time:
400m Row
20 Toes to Bar
20 Wall Balls (20#)
Time: 13:27
out
WOD:
30sec KBS
16/17/17/16/17
30PUB
9/8/9/9/8
30Sec Air Squats
22/23/23/22/23
30Sec Air Dyne
10/9/8/9/9 cal
30 sec KBS 15/15/15/15/15
30 sec PUB 8/7/8/7/6.5
30 sec Air Squats 21/20/16/16/14
30 sec Airdyne cal. 9/9/8/6/6
Tuesday WOD:
5 sets @ moderate effort:
30 seconds KBS - moderate (24kg)
17/17/18/17/16
30 sec walk
30 sec Push-up burpees
13/12/13/13/13
30 sec walk
30 sec Air Squats
24/24/25/25/26
30 sec walk
30 sec Airdyne
12/12/13/15/15-calories
3 min walk/recover
out
Nov 30,2011
Wed
A1. Deadlift, 1 tough rep x 4 sets, 10 sec
300/300/305/305
A2. Power Clean, 1 tough rep x 4 sets, 10 sec
175/175/175/175
A3. Vertical Jump, 5 max effort reps x 4 sets, 3 min
B1. Press @ 21X1, 4-3-2, 2 min
95/100/105
B2. Heavy One Arm Row, 4-6/arm x 3 sets, 2 min - use a KB if needed
24kg-6/32kg-5/32kg-5
C. GH Sit-ups, 10 reps x 4-7 sets, 60 sec - you decide
Completed 7sets
out
WED WOD
A1. Deadlift 135/155/175/180
A2. Power Clean 75/80/85/87.5
A3. vertical jump 8.5'/8.5'/8.5'/8.5'
B1. Press - 4@55#,3@55#,2@60#
B2. One arm row - 6@25#,6@30#,6@35#
C. GHD sit-ups touching floor - 7 sets 10 reps
WOD - Wed
A1. Dealift
185#
A2.Power Clean
85
A3.Vertical Jump
B1. Press
55/65/70
B2.DB Row
25/30/35
GHD
10Rep X 7sets
Touched floor
Thursday WOD:
5 rounds for time:
Row 500m
100ft Bear Crawl
12 Walking Lunges - hold heavy KB in right hand
12 Walking Lunges - hold heavy KB in left hand
-used 24kg KB
Time: 18:49
Walking Lunges are super fun after ROW and BEAR CRAWAL. yippe!!!!
out
WOD:
5rounds for time
Row 500m
100ft Bear Crawl
12walking lunges - 16kg(R)
12 Walking lunges - 16kg(L)
Time:31.59
Lot of excuses were popping in my head to not workout but did anyways..
Crazy One...
Have a great weekend everyone...
WOD Session#6 - Week 2
Saturday WOD
6 x 30sec run very hard/walk 2:30min
Monday WOD
3 sets
5 push jerk - 90lbs
Row 2min @ 80-85% (492m/492m/486m)
+
3 sets
8 Back squats - 115lb
2min Airdyne @ 80-85% (37cal/37cal/32cal)
+
For Time: 10:38
walking Lunges - 40,30,20,10
back Extensions - 20,20,20,20
Tuesday WOD
12 min continuous running as fast as possible
Wednesday WOD
5 Sets for time:
Row 300m
10 Push up burpees
Rest 4x work time
1:56/1:59/2:04/1:59/1:58
Thursday WOD
12 min continuous running as fast as possible
Friday WOD
3 sets
5 Power Snatch - 60lbs
Row 2min @ 80-85% (480m/486m/487m)
+
3 sets
10 Hang power clean - 75lbs
2min Airdyne @ 80-85% (39cal/36cal/36cal)
+
3 rounds for time: 11:51
15 GHD
20 box jumps - 14"
25 KBS - 12kg
Have a great weekend everyone!
WOD for time - 34 min. 35 sec.
5 rounds: 500m row
100 ft bear crawl
12 walking lunges - 12kg kbs
Plus....
5km treadmill walk / run
Dec 2, 2011
WOD: kinda was a rest day
A. 5sets, 90sec
10 unachored sit-ups
10 toes to bar
B. 26 push up burpees
C. Incline DB bench press 6-9reps x 3sets, 90sec
30#/35#/40#(5). 9reps for other sets
D. Back extension 10reps x 5sets,90 sec
0/10#/25#/30#/35#
Right hip is soar, right shoulder tender.
Out
Post a Comment