Wednesday
A1. Press, 1 tough rep x 5 sets, 10 sec
A2. Push Press, AMRAP @ load used in A1 @ 10X0 tempo x 5 sets, 3 min
A3. Right Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
A4. Right Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
A5. Left Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
A6. Left Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
Friday
AMRAP in 20 minutes:
Row 300m
15 KBS - lite
15 Push-ups or Kneeling Push-ups
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5 comments:
Monday
Back Squat @ 20X1, 2-3 reps x 4 sets, 3 min
165-3/185-3/195-3/205-3
+
Back Squat @ 50% of your 1RM, AMRAP in 60 sec x 3 sets, 5 min b/t sets - bar must remain on your body the entire time
24/23/24
+
Airdyne Sprint 20 sec @ 100% effort x 3 sets, 60 sec rest
Cals- 22/23/19
Having the bar on your shoulder for the entire 3sets was tough.
Legs cooked after this one.
Out
Feb 17,2012
WOD:
A1. Press, 1 tough rep x 5 sets, 10sec
100#
A2. Push Press, AMRAP @ load used in A1 @ 10X0 tempo x 5 sets, 3 min
100#-15/13/14/13/12
A3. Right Arm DB/KB Row @ 20X0, 6-8reps/arm x 5 sets, 10 sec
40#-8/45#-8/50#-8/24kg-8/32kg-6
A4. Right Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
30#-15/35#-15/40#-15/45#-15/50#-12
A5. Left Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
40#-8/45#-8/50#-8/24kg-8/32kg-8
A6. Left Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
30#-15/35#-15/40#-15/45#-15/50#-12
Shoulders and arms done.
out
Feb 19, 2012
WOD:
AMRAP in 20 minutes:
Row 300m
15 KBS - lite (used 16kg)
15 Push-ups (did release PU's)
7rnds + 100m row
also did with Tif
300 DU's for time:
4:38 (did 300 in my head but, may have actually did over that number)
shoulder soar
out
Feb 20,2012
WOD:
15-12-9 for time:
Thrusters - 75#
Chinups
Time: 2:47
+
Rest 20min
+
15-12-9 for time:
Front Squats - 105#
Chinups
Time: 3:28
felt ready to throw up after, ate a bit to close to workout. Tired after.
out
Feb 21,2012
WOD:
A1. Deadlift moderate 5reps x 3sets, 2min
225/255/285
A2. Bench Press 40x0, 3-5reps x 3sets, 2min
105/115/130
B1. DB Back Ext, 10reps, 1min
0/15/25#
B2. Low Incline DB Bench Press, 10reps, 1min
30/35/45#
Was tired today so just did light WOD.
out
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