Monday - 16th
As many calories/reps as possible - complete 5 consecutive rounds:
60 sec Airdyne
60 sec rest
60 sec Push-up Burpees
60 sec rest
Wednesday
A. Deadlift @ 13X1, build to a tough double - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Bench Press @ 85% 1RM, AMRAP x 5 sets, 2 min
Friday
10 sets @ consistent effort:
Row 150m
10 wall balls - pick your weight
rest 1 min
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testing
test
test
ok I can workout now.
Thursday WOD (not required)
Accumulate 10min of runnin as fast as possible
1.3km
Friday WOD
3 x 10 PUB as fast as possible, 2min rest
33sec/40sec/38sec
+
3 x Row 60sec @ 50%/Row 60sec @ 75%
203m/233m/206m/222m/195m/239m
+
3 x Airdyne 90sec @ 50%/ Airdyne 90sec @ 80%
122cal (average 18.5mph)
Saturday WOD
Accumulate 10min of running as fast as possible
1.4km
Monday WOD
A. Deadlift @ 11X1, 5 moderate effort reps x 3 sets
185/185/185
B. GH Sit-ups, 10 fast reps x 3sets
C1. Negative Band Assisted Chin ups, 3-5 reps 5/4/3
C2. Press, AMRAP @65lbs x 3sets 5/5/5
WOD:
5 rounds
60sec Airdyne
(19/12/12/11/11)
60sec rest
60sec PUB
(15/14/12/13/14)
60sec rest
Jan 13, 2011
WOD:
For time:
25 cal Row
50 Box Jumps 24" - step down every rep
25 cal Row
50 KBS - 24kg
25 cal Row
50 Air Squats
25 cal Row
Time: 10:53
gased after this one.
Jan 16, 2011
WOD:
5sets: for cal/reps
60sec Airdyne
60sec Rest
60sec PUB's
60sec Rest
Airdyne 36/26/25/28/25
PUB's 25/21/20/19/20
Let's just say i may have went a little hard on first round. Legs toasted!!!
out
WOD:
20.14min Row - 4024m - 218cal
Mon WOD
Airdyne calories - 16/11/10/9/8
PU Burpees - 13/11/11/11/11
Tuesday WOD
10min run - 1480m (increase 80m)
2 x 1min planks
Wednesday WOD
A1.Bench Press, 6-9reps x 3 sets, 60sec
65(9)/70(9)/75(8)
A2. Back Squats, 5-7reps x 3 sets, 60sec
80(7)/90(7)/100(7)
A3.Ring Rows, 6-9reps x 3 sets, 60sec
9/9/9
A4. KBS - 20kg, 15 overhead x 3 sets, 60sec
Wed WOD
A. Deadlift - 195# ***PB
B. Bench Press - 85#
C. Bench Press @ 70# - AMRAP x 5 sets 2/4/4/3/2
Jan 18, 2011
WOD:
A. Deadlift @ 13X1, build to a tough double - drop each rep, no failures
255/275/295/315
B. Bench Press @ 30X1, build to a 1RM
115-2/135-1/145-1/150-1
C. Bench Press @ 85% 1RM, AMRAP x 5 sets, 2 min
130# - 6/5/4/3/3
felt good even though worked out at 7pm. like my bench press numbers as i battled for each sets last rep. was by myself, so didn't want to dump and restack.
would have tried move DL, but no fail required. hehe
out
Jan 20, 2011
WOD:
10 sets @ consistent effort:
Row 150m
10 wall balls - pick your weight
rest 1 min
1-0:57
2-0:56
3-0:56
4-0:54
5-0:54
6-0:55
7-0:55
8-0:52
9-0:54
10-0:52
Felt like i had good consistency without slacking.
out
Friday WOD
3 x 12 PUB as fast as possible
46sec/46sec/47sec
+
3 x Row 60sec @ 50%/Row 60sec @ 80%
208m/250m/197m/223m/198m/252m (1327m total)
+
3 x Airdyne 90sec @ 50%/Airdyne 90sec @ 80%
150cal (20.2mph/average)
Staff dinner tonight, YUMMY!
Jan 22,2012
WOD:
A1: Front Squat 20x1 1-1-1-1-1, 2min
165/185/205/215
A2: HSPU AMRAP x 5sets, 2min
6/6/4/4/3
B1: Power Clean 1-1-1, 2min
165/175/185
B2: Bench Press AMRAP x 3sets, 2min
105# 13/11/10
C: AMRAP in 10min
3 - Wall Climbs
10 - GHD Situps
6rnd, 3 wc, 6 GHDs.
Did with Tiff.
Was tough!
Out
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