Monday - Feb 27th
A. Press - build to a 1 RM
B. AMRAP 85% of 1RM press x 3 sets
+
3 sets:
45s Airdyne Sprint
4:15 rest
+
3 rounds
1 min box jumps
1 min rest
1 min kb swings
1 min rest
1 min row for cals
1 min rest
Wednesday - Feb 29th
A. Front Squat, 2-2-2-2-2; 2 mins
+
3 sets all out:
30 Air squats
30 sec Airdyne
5 min rest
+
3 min @ 85-90%
10 wallballs
10 situps
10 KB snatch (5/arm)
+ (3 min rest)
3 min @ 85-90%
10 burpees
10 walking lunges
10 BJ (step down)
+ (3 min rest)
3 min @ 85-90%
row 250m
10 push ups
Friday - March 2nd
A1. Bench Press @ 30X0, 3-5 x 4; 10s rest
A2. AMRAP push ups x 4; 3 min rest
+
3 sets:
60s airdyne sprint all out
6 min rest
+
row 5 min @ 85-90%
5 min rest
Airdyne 5 min @ 85%
5 min rest
AMRAP DU's in 5 min
7 comments:
Feb 27, 2012
WOD:
A1. DL @ 50X0, 5 x 3; 2 min
225/245/275
A2. AMRAP push ups x 3; 2min
28/25/21
+
3 sets all out:
AMRAP burpees in 20s
AMRAP split lunges in 20s
rest 4 min
PUB - 9/8/8
Lunges - 13/12/13
+
8 sets:
30s DU's
30s rest
53/52/51/30/50/43/44/39
right shoulder soar again on pushup and PUB's
out
Feb 28, 2012
WOD:
Monday - Feb 27th
A. Press - build to a 1 RM
95-3/105-2/110-1/115-1/120-1/125-x
(120# is personal best)
B. AMRAP 85% of 1RM press x 3 sets
100#-6/4/4
+
3 sets:
45s Airdyne Sprint
4:15 rest
cals-44/39/37
+
3 rounds
1 min box jumps -24"
25/24/24
1 min rest
1 min kb swings - 24kg
30/30/30
1 min rest
1 min row for cals
25/25/25
1 min rest
This one beat me down, but i completed it. Right Shoulder is now tender.
out
Friday's WOD completed Today:
A1.DL@ 50X0, 5reps X 3sets
135/155/175
A2.AMRAP PU (Knee)
(25/20/17)
+
3sets
AMRAP PUB
(7/8/7)
AMRAP Split Lunges
(13/11/13)
+
8 sets
30sec DU (Did regular skips)
68/77/72/81/76/75/73/73)
30SEc rest
WOD - last Friday
A1. DL@50X0, 5x3 2min rest
95/115/135
A2. AMRAP push ups x 3;3min rest
31/25/20
+
3 sets AMRAP burpees 20s
6/7/7
AMRAP split lunges 20s
10/10/10
+
8 sets 30sec DU's, 30sec rest
64/67/61/67/41/61/64/65
Feb 29, 2012
WOD:
A. Front Squat, 2-2-2-2-2; 2 mins
135/155/175/190/205-PR
+
3 sets all out:
30 Air squats - 30sec/30s/30s
30 sec Airdyne - 27cal/27/25
5 min rest
+
3 min @ 85-90%
10 wallballs -20#
10 situps
10 KB snatch (5/arm)- 16kg
Total - 2rnds + 10WB
+ (3 min rest)
3 min @ 85-90%
10 burpees
10 walking lunges
10 BJ (step down)-24"
Total - 2rnds + 5PUB's
+ (3 min rest)
3 min @ 85-90%
row 250m
10 push ups
Total - 2rnds + 50m
I thought my legs were done yesterday! one arm KB snatch was painful on right shoulder. Something wrong there, will have to get it looked at.
Day off tomorrow.
Friday - OPEN WOD 12.2
out
Mar 2, 2012
WOD 12.2 of the OPEN
I scored 34reps. Happy with it as i just snatched 135# for the first time the day before. PR. :)
March, 5, 2012
WOD:
A1. Bench Press @ 30X0, 3-5 x 4; 10s rest
110-5/125-3/125-1(right shoulder too much pain)
A2. AMRAP push ups x 4; 3 min rest
17/16/2(right shoulder too much pain)
+
3 sets:
60s airdyne sprint all out
6 min rest
cals-41/44/43
+
row 5 min @ 85-90%
1260m
5 min rest
AMRAP DU's in 5 min
200reps
5 min rest
Airdyne 5 min @ 85%
87cals
Had to switch DU's and Airdyne as the machine was busy. Right shoulder could not handle the movement above without pain on top of shoulder.
out
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