Wednesday
5 sets @ consistent/high effort:
30 sec Air Squats
60 sec KBS - lite
90 sec Rowing
3 min rest
Friday
A. Push Press, build to 1RM
B. Bench Press, build to 1RM
C. 10 minutes of continuous High Knee Jump Rope - perform 1 push-up burpee everytime you break (don't take forever to do 1 rep, please and thank-you)
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Wednesday
Dec 14, 2011
WOD:
5 sets @ consistent/ high effort:
30sec Air Squats
28/28/28/27/27
60sec KBS-lite (used 16kg)
28/25/31/30/28
90sec Rowing
440m/443m/440m/428m/420m
3min Rest
The row just gets harder and harder to keep pace.
Out
Thursday
Dec 15, 2011
WOD:
Work on technique:
Cleans
Squat Cleans
5rnds for time:
10 GHD
10 Wall Balls (20#)
10 Dbl Unders
5 Ring Dips
Time: 7:55
out
Dec 17, 2011
WOD:
A. Push Press, build to 1RM
max 150#
B. Bench Press, build to 1RM
155#
C. 10 minutes of continuous High Knee Jump Rope - perform 1 push-up burpee everytime you break (don't take forever to do 1 rep, please and thank-you)
-had aprox. 20-25 PUB's
out
Dec 19, 2011:
WOD:
A1. Power Clean Cluster, 1.1.1 x 5 sets, 10 sec - 100% effort
175#
A2. DL Cluster, 1.1.1 x 5 sets, 10 sec - 80-85% effort
265#
A3. Box Jumps, 3 scary reps x 5 sets, 10 sec
44"
A4. Vertical Jumps, 5 max effort reps x 5 sets, 5 min rest
Felt tired.
out
Dec 20, 2011
WOD:
As many reps as possible in 10 minutes:
Row 7 min for max meters
1898m
Push-up Burpees for 3 min - max reps
44 reps
after this one, know i can push harder.
out
Dec 22, 2011
WOD:
4-5 sets @ very high effort:
10-15 heavy KBS - 1.5pood (32kg)
15-20 Wall Balls - unbroken - tough (20#)
Airdyne 30 sec ALL OUT
Rest 4 x work time
/ 1 / 2 / 3 / 4 / 5
KBS - 15 / 15 / 15 / 15 / 15
WB - 20 / 20 / 20 / 15 / 15
Airdyne- x / x / x / x / x
1:42/1:43/1:45/1:37/1:36
Legs are toast!!! if the goal was to kill the thighs, i succeeded. just couldn't get 20 unbroken Wall Balls for last two rounds.
Merry hohoho to all. :)
out
WED
A. Deadlift @13X1, build to a moderate eddort triple
135/155/165/175/185/190
B. Bench Press @ 30X1,build to a moderate double
45/55/65/70/75/80/85
C.Bench Press @ 66% 1RM, AMRAP X 5Sets,2mins
60# - 15/10/8/7/8
Yesterdays WOD (Wed)
A. Deadlift (3)- 115/135/155
B. Bench Press (2)- 45/55/65/70/75
C. Bench Press 5 sets 66% 1RM (52.5#) 12/8/7/6/4
Dec 29, 2011
WOD:
5 rounds for Time:
900m Run
200' Bear Crawl
12 Walking Lunges (weight in left hand)(35#)
12 Walking Lunges (weight in right hand)(35#)
Time: 28:52
over estimated and measured actual distances after workout. oops. :)
Dec 30, 2011
WOD:
178 Push up Burpee's
Dec 31, 2011
WOD:
20min AMRAP
5 push ups
10 air squats
15 20" Box Jump
20 Sit ups
25 Dbl Unders
8rnd +5+10+15+20+23
Jan 1, 2011
WOD:
192 push up Burpee's
Jan 3, 2011
WOD:
10 sets @ high effort
10 Wallballs 20#
25 Dbl Unders
Row 150m
1:19/1:20/1:19/1:25/1:18/1:20/1:19/1:18/1:24/1:25
with Tiff
Jan 5, 2011
WOD:
A. Deadlift @13X1, build to a moderate eddort triple
225/255/275/290
B. Bench Press @ 30X1,build to a moderate double
95/115/125/135
C.Bench Press @ 66% 1RM, AMRAP X 5Sets,2mins
105# - 13/12/11/10/10
out
Thursday Jan 5, 2012
20 min moderate row - 3354m
WOD:
5sets
300m ROW
20 Walking Lunges
20 Lite KBS
(2.40/2.53/3.19/3.11/3.13)
+
Tabata Anchored Sit ups
(15/14/12/9/7/6/7/6)
Jan 6, 2011
WOD:
5sets
300m ROW
20 Walking Lunges
20 Lite KBS - 16kgs
(2:11/2:15/2:28/2:31/2:34)
+
Tabata Anchored Situps
15/15/15/13/9/9/10/10
Out
Fri WOD
5 sets - 300m row, 20 walking lunges, 20 kbs
2:58,4:17,3:32,3:40,3:51
tabata anchored situps - 13/13/12/10/8/8/9/9
Jan 7, 2011
WOD:
5min AMRAP, 3min rest
Rd 1
2 ring dips
12 walking lunges
(12rd + 2)
Rd 2
2 chest to bar
15 box jumps - 30"
(5rd + 2 + 1)
Rd 3
5 push-ups
15 KBS - 24kgs
(6rd + 5)
Rd 4
5 knees to elbows
15 air squats
(8rd + 5 + 3)
Completed with Tiff.
Out
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