Monday - Jan 30th
Back Squat @ 30X1, 4-5 reps x 3 sets, 3 min
+
3 sets ALL OUT:
10 Back Squat @ 50% 1RM
Row Sprint 30 sec
Rest 3 min
+
3 sets ALL OUT:
AMRAP Squats in 20 sec
Airdyne Sprint 20 sec
4 min rest
Wednesday
A1. Push Press @ 11X1, 5-4-3-2-1, 2 min
A2. Chin-ups, 3-5 tough reps x 5 sets, 2 min
B. 15,12,9,6,3 rep rds for time:
Press @ 50% RM
GH Sit-ups
Friday
Deadlift, 1 tough rep per min for 10 mins - use 90% of your 1RM for every set
+
Push-up Burpees, AMRAP in 30 sec x 3 sets, 60 sec
+
5 rounds for time:
30 walking lunges
20 kbs - lite
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12 comments:
WOD:
Back Squat,4-5reps
85/95/115
+
3sets
10Back Squats - 70#(unsure of max)
Row Sprint
(135/139/133m)
+
3Sets
AMRAP Squats-20sec
16/15/17
Airdyne 20sec
(8/8/7)calorie
Legs feel like jello...
Monday WOD
Back squat - 45/55/65
+
3 sets
10 back squats @ 50% 1RM
row sprint 30 sec.= 125m/125m/120m
+
3 sets
AMRAP squats in 20sec. 15/15/16
Airdyne Sprint 20sec. cals 5/6/10
Great work Arti and Todd.
Jan 31,2012
WOD:
Back Squat @ 30X1, 4-5 reps x 3 sets, 3 min
165-5/185-5/200-5
+
3 sets ALL OUT:
10 Back Squat @ 50% 1RM
Row Sprint 30 sec
Rest 3 min
163m/165m/166m
+
3 sets ALL OUT:
AMRAP Squats in 20 sec
Airdyne Sprint 20 sec
4 min rest
20-16cal/20-16cal/20-17cal
A bit sick still, but felt quite good with this one.
out
WOD:
Push Press5/4/3/2/1
#55/65/70/810/85
Chin Up - Purple Band
(4/3/3/3/3)
+
For Time15-12-9-6-3
Press 50% RM - 40#
GHD
Time - 6.23
Just did not have the motivation today
Push Press 5@45#, 4@65#, 3@75#,0@80#,0@80#
Chin Up - black band 5/5/5/5/4
15-12-9-6-3
Press 50% RM = 37.5#
GH sit ups
Time: 6.40
Feb 2, 2012
A1. Push Press @ 11X1, 5-4-3-2-1, 2 min
95/105/125/135/150
A2. Chin-ups, 3-5 tough reps x 5 sets, 2 min
40-5/45-4/45-4/45-4/45-4
B. 15,12,9,6,3 rep rds for time:
Press @ 50% RM (55#)
GH Sit-ups
Time: 3:45
Feeling like my sickness is on the way out. Better each day.
out
P.S. Make sure your girlfriends computer is logged out before you try to post your WOD.
out
Feb 2, 2012
WOD:
Row 5000m for Time:
19:06
Time Feb 22, 2011 was 19:03. Feel like i had better endurance back then. Happy with my time today and i am pretty sure my recovery is much quicker than a year ago.
Thanks Mike. :)
out
Feb 3,2012
WOD:
Deadlift, 1 tough rep per min for 10 mins - use 90% of your 1RM for every set
-used 295#
+
Push-up Burpees, AMRAP in 30 sec x 3 sets, 60 sec
14/14/14
+
5 rounds for time:
30 walking lunges
20 kbs - lite
Time: 6:53
Felt good today.
out
WOD
Deadlift - 175.5# 1/min for 10 min.
Push-up burpees - AMRAP in 30secs x 3 sets 9/9/9
5 rounds for time:
30 walking lunges
20 kbs - 12kg
time= 13:19
Feb 4, 2012
WOD: with Tiff at OPT
Overhead Squat - build to 1RM
85-4/95-3/115-1/125-1/135-1/140-1
+
Squat Snatch - build to tough single
95-1/105-1/115-1
+
9rnds for time:
5 Squat Snatch - 65#
5 PUB's
Time: 10:30
out
Feb 5, 2012
WOD: with Tiff
15-12-9 for time
Power Cleans - 105#
PUB's
Time: 3:50
+
Rest 20min
+
All out for time:
20 Push Press - 65#
15 Russian KBS (32kgs)
20 Box Jumps - 20"
15 PUB's
20 Cal Airdyne
Time: 3:17
out
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