Monday
3 x 60 sec Push-up Burpees @ high effort/consistent, 60 sec rest b/t efforts
+
3 x 500m Row @ high effort, 60 sec rest b/t effort
+
10 min of jump rope - count how many times you trip up (perform that many burpees at the end of the 10 min)
Wednesday
A1. Front Squat, 4-6 reps x 5 sets, 2 min
A2. Chin-ups, 2-3 tough reps x 5 set, 2 min - weighted, negative, etc.
A3. Bench Press, 4-6 reps x 5 sets, 2 min
Friday
50, 35, 20 rep rds for time:
KBS - 24kg/16kg
Air Squats
Cals on Airdyne
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Dec 5,2011 Monday:
3 x 60 sec Push-up Burpees @ high effort/consistent, 60 sec rest b/t efforts
22/23/22
+
3 x 500m Row @ high effort, 60 sec rest b/t effort
1:40/1:43/1:47
+
10 min of jump rope - count how many times you trip up (perform that many burpees at the end of the 10 min)
Trip up = 26 = 26 PUB's
This one was quite fun, not!!!!
out
WOD:
3X 60sec PUB
18/16/15
+
3X 500m Row
2.07/2.21/2.23
+
10Mins Jump Rope
(20 PUB)
WOD:
Push-up burpees 15/13/12
500m row 2:27.9/2:41.2/2:42.2
10 min jump rope
20 additional push-up burpees
WOD:
Treadmill at gym
30min -2.5miles
Have to build up to 5km under 30min for my mothers run next year:)
Dec 6, 2011
WOD:
A1. Front Squat, 4-6 reps x 5 sets, 2 min
155-6/165-6/170-6/175-6/180-4
A2. Chin-ups, 2-3 tough reps x 5 set, 2 min - weighted, negative, etc.
45-3/50-3/53-3/58-2/58-2
A3. Bench Press, 4-6 reps x 5 sets, 2 min
115-6/125-6/130-6/135-3/135-4
happy with numbers today.
shoulder was a bit soar at first, then went away.
out
WOD
A1.Front Squat
115(6)125(4)125(6)130(4)130(5)
A2.Chin up
Purple band + 10#DB
2/2/2/2/2
A3.Bench Press
65(6)70(6)75(5)75(4)75(6)
Dec 7, 2011
WOD:
"Christine"
3 rnds for time"
500m Row
12 DL (body weight)(175# for me)
21 Box jumps
Time: 10:12
Did a head to head to head with bosses. Darren and Gino
Darren- 9:18
Gino- 9:44
Need to work on speeding up Box jump.
was a fun challenge.
out
A1. Front squat 4/75,6/80,6/82.5,4/82.5,4/82.5
A2. Chin ups black + 20#vest 2/2/2/1/2
A3. Bench Press 65# 5/4/5/4/5/5
Dec 8, 2011
WOD:
On the minute for 20mins:
5rnds - 5 Toes to bar
Row
5rnds - 10 Air Squate
Row
5rnds - 10 Release Push ups
Row
5rnds - 5 Thrusters 65#
Row
Total distance Rowed:
Todd - 3629m
Gino - 3352m
Looking forward to tomorrows WOD. NOT!!!
:)
out
Dec 9, 2011
WOD:
50, 35, 20 rep rds for time:
KBS - 24kg
Air Squats
Cals on Airdyne
Time: 11:18
good times on friday!! :)
i'm taking a day off tomorrow.
out
Dec 12, 2011
WOD:
A. Bench Press, build to 1RM
115/135/145/150/155X - PB at 150#
B. Split Jerk, build to 1RM
145/150/155/160/165/175/180/185X - PB at 180#
C. 100 push ups for time:
5:49 (improved from last by 1:26 from Feburary)
So from my numbers today, you could say i am smiling. :)
out
50-35-20
kbs
squats
airodyne
time: 27.48
ouch
Dec 13,2011
WOD:
A1. Deadlift, 1 tough rep x 3 sets, 10 sec
295#
A2. Burpees, amrap in 20 sec x 3 sets, 3 min
10/10/10
B1. Deadlift, 7 touch n go reps @ 60% rm x 5 sets, 0 sec
190#
B2. Row sprint 25 sec all out x 5 sets, 4 min
143m/144m/133m(fell off)/144m/142m
C1. Low incline Db press @ 30X0, 6-9 x 4, 90 sec
35-9/40-9/45-8/45-8
C2. Chinups, 5-7 tough reps x 4 sets, 90 sec
40-5/40-4/40-3/40-4 *started with too much weight*
Still feeling something in my right shoulder.
out
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
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