Back Squat @ 30X1, 3-4 reps x 3 sets, 3 min
+
5 sets ALL OUT:
12 Back Squat @ 50% 1RM
Airdyne Sprint 30 sec
Rest 4 min
Wednesday
A1. Press, 1-1-1-1-1, 2 min
A2. Chin-ups, 2-3 tough reps x 5 sets, 2 min
B. As many rounds as possible in 10 minutes:
10 Bench Press @ 50% RM
10 gh sit-ups
Friday
Deadlift, 1 tough rep per min for 5 mins - use 92.5% of your 1RM for every set
+
Row Sprint 150m ALL OUT x 5 sets, 2 min
+
21,18,15,12,9,6,3 rep rds for time:
DB Thrusters - lite
Box Jumps - 20"/14"
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7 comments:
Mon WOD
Back squat 30x1, 3-4reps x 3 sets
4@47#,4@52#,4@70#
5 sets all out
12 back squat @50% 1RM = 47#
30 sec airdyne sprint =13/11/9/9/9 calories
4min rest between sets.
Good one - good work Arti and thanks Darren for not letting me quit.
Feb 7,2012
WOD:
5sets:
15 pushups
50 DU's
15 wall balls (20#)
90sec Recovery
1:29/1:28/1:30/2:32/2:18
Arms wouldn't move like me brain wanted them to for DU's on set 4&5.
Out
Feb 8, 2012
WOD:
Back Squat @ 30X1, 3-4 reps x 3 sets, 3 min
155-4/175-4/195-4
+
5 sets ALL OUT:
12 Back Squat @ 50% 1RM
Airdyne Sprint 30 sec
Rest 4 min
Time of set: 58/57/60/59/59sec
Cal: 24/21/21/21/21
Legs have gone away.
out
Feb 9, 2012
WOD:
A1. Press, 1-1-1-1-1, 2 min
95/100/105/110/120
A2. Chin-ups, 2-3 tough reps x 5 sets, 2 min
35-3/40-3/45-3/50-3
B. As many rounds as possible in 10minutes:
10 Bench Press @ 50% RM (77.5#)
10 gh sit-ups
8rnds + 7reps
out
Feb 10, 2012
WOD:
Deadlift, 1 tough rep per min for 5mins - use 92.5% of your 1RM for every set
(used 300#)
+
Row Sprint 150m ALL OUT x 5 sets, 2min
(sec) -25.7/25.9/25.1/25.4/25.7
+
21,18,15,12,9,6,3 rep rds for time:
DB Thrusters - lite
Box Jumps - 20"
Time:9:30
out
Used 25# DB for thrusters above.
Feb 13, 2012
WOD:
AMRAP in 10 minutes:
10 SDLHP - 75#
35 DBL Unders
8 rounds + 10 SDLHP
out
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