Monday
As many reps as possible in 10 minutes:
Jump Rope Singles Only (you have to perform 3 push-up burpees everytime you break)
+
5 min rest
+
Airdyne as many miles as possible in 10 minutes:
You have to perform 10 air squats every minute beginning with the first minute
Wednesday
A. Deadlift @ 13X1, build to a tough effort triple - drop each rep, no failures
B. Bench Press @ 30X1, build to a moderate single
C. Bench Press @ 75% 1RM, AMRAP x 5 sets, 3 min
Friday
For time:
25 cal Row
50 Box Jumps 24"/20" - step down every rep
25 cal Row
50 KBS - 24kg/16kg
25 cal Row
50 Air Squats
25 cal Row
Subscribe to:
Post Comments (Atom)
5 comments:
Jan 9, 2011
WOD:
As many reps as possible in 10 minutes:
Jump Rope Singles Only (you have to perform 3 push-up burpees everytime you break)
-had to do 51 Push up burpees and forgot to count singles (note: mental midget i am on this skip)
+
5 min rest
+
Airdyne as many miles as possible in 10 minutes:
You have to perform 10 air squats every minute beginning with the first minute
-3.07 miles
The skip was way harder than i gave it credit. Longest skip session was last 30 seconds. Feel mentally beat on the skip. Was trying to think to hard on timing is my thoughts.
out
Wod - 10 min jump rope 13 misses = 39 burpees
- 10 min Airdyne w/ 10 sqauts every minute
1.66 miles
Revision - I did Airdyne first then the skipping.
Jan 10, 2011
WOD:
A. Deadlift @ 13X1, build to a tough effort triple - drop each rep, no failures
225/255/285/300
B. Bench Press @ 30X1, build to a moderate single
95/115/135/140
C. Bench Press @ 75% 1RM, AMRAP x 5 sets, 3 min
115# - 16/14/12/11/10
felt strong today..i know crazy right?? :)
out
First workout on the Cleanse.
A1. Bench Press @ 20X0, 8-12reps x 3sets, 60sec
45(12)-50(12)-55(12)
A2. Back squats @ 20X0, 6-9reps x 3sets, 60sec
75(9)-85(7)-85(7)
A3. Ring Rows @ 30X0, 8-12reps x 3sets, 60sec
10-10-10
A4. KBS - 16kg, 15 overhead x 3sets, 60sec
Feeling great!
Post a Comment