Monday - 23rd
As many calories/reps as possible - complete 5 consecutive rounds:
45 sec high knee jump rope
30 sec rest
45 sec bear crawl
30 sec rest
45 sec Box Jumps - 24"/20" - step down each rep
30 sec rest
Wednesday
A. Deadlift @ 13X1, build to a tough single - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Tabata Bench Press @ 40% 1RM
Friday
10 rounds for time:
15 KBS - 12kg (Todd - 24kg)
15 Squats
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WOD
45 sec High Knee jump rope
(65/70/71/70/67)
30sec Rest
45 sec Bear Crawl(on end of mat to other)
(2.5/2.5/2.5/2.5/2.5)
30sec rest
45sec BJ-20"
(14/13/13/13/13)
45 sec high knee jump rope
50/46/0/35/42
45 sec bear crawl (length gym floor) 3/2.75/2.75/3/3
45 sec box jumps 20"
13/13/14/12/12
Monday - Jan 23rd
WOD:
As many calories/reps as possible -complete 5 consecutive rounds:
45 sec high knee jump rope
30 sec rest
45 sec bear crawl (30' length)
30 sec rest
45 sec Box Jumps - 24" - step down each rep
30 sec rest
High Knees - 96/81/84/82/82
Bear Crawl - 10/8.5/8/7/7.5
(30'lgths=300/255/240/210/225)
Box Jumps - 18/18/17/17/18
Tougher than it looked on paper.
out
WOD:
10sets @ consistent effort
Row 150m
10 Wall Balls - 8# 12#
(1.03/1.05/1.09/1.10/1.14/
1.09/1.12/1.15/1.08/1.16)
last Fri WOD
10 sets 150m row, 10 wall balls, 1 min. rest.
total time 24:16 including the rest times.
Jan 25, 2012
WOD:
A. Deadlift @ 13X1, build to a tough single - drop each rep, no failures
235/285/295/305/315/325/335-x
(i know it says no fail, but i was on a roll. PR at 325#)
B. Bench Press @ 30X1, build to a 1RM
95-4/115-3/125-2/135-1/145-1/155-1/160-x
C. Tabata Bench Press @ 40% 1RM
65# - 18/16/10/5/6/6/6/6
(note: think i started to hard)
happy with weight today, felt good.
out
WOD:
A.Deadlift, built to tough single
240 # - PB
B.Bench Press
925.5 # - PB
C.Tabata - 37#
(12/12/10/6/5/4/4/5)
WOD
A. Deadlift - tough single 195#
B. Bench Press - 81 lbs
C. Tabata Bench Press
11/12/10/8/5/6/1/6
Good work Arti - PB workout for you.
Jan 27, 2012
WOD:
10 rounds for time:
15 KBS - 12kg (Todd - 24kg)
15 Squats
Time: 10:13
Tried to keep under 10, but just couldn't get KBS to go any faster.
out
WOD:
15 KBS- 12KG, all unbroken
15 Squats
Time - 13.33
I am ok with my time.:)
WOD - 10 sets of:
15 12kb KBS
15 squats
Time: 16:05
Great weekend everyone.
Jan 28, 2011
WOD:
3sets, 3rnds per set:
5 30# dumb bell thrusters
5 pushups
bear crawl
5 toes to bar
5 push press (95#)
workout with Kael while Tiff did her own WOD.
Shoulders felt burnt after these.
out.
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