March 12
3 attemps @ each
Press 1RM
Squat 1RM
Deadlift 1RM
+
1 mile airdyne for time
+
10 mins @ 80-90% effort
AMRAP DU's
5 burpees @ the top of each min
March 14
A1. Press, 6-8 x 3; 60s
A2. Chin ups, AMRAP x 3; 60s
A3. Thursters, 10-10-10; 60s
A4. Back extensions, 15-20 x 3; 60s
+
3 sets all out
30s Airdyne Sprint
4:30 rest
+
6 sets @ 80-90%
30s DU
30s Burpees
1 min rest
March 16
A1. Back squat @ 30X0, 5 x 3; 10s
A2. Max effort box jumps, 3 x 3; 3 min
+
2 sets all out
row sprint 500m
rest 10 min
+
5 min @ 80-90%
AMRAP DU's
5 burpess at the bottom of each min
+ (rest 5 min)
5 min @ 80-90%
max cals Airdyne
5 burpees at bottom of each min
3 comments:
March 9,2012
OPEN WOD 12.3
AMRAP in 18mins:
15 BJ -24"
12 Press (115#)
9 toes to bar
Total - 202reps
5rnds + 15 BJ + 7 Press
Press was heavy for these shoulders.
March 10, 2012
WOD:
A1. Heavy russian swing, 15-20 x 5; 60s
KG - 24/32/40/48-15/48-15
A2. Goblet squat, 15-20 x 5; 60s
KG - 12/16/20/24/32-15
A3. AMRAP situps in 30s x 5; 60s
18/18/18/18/18
+
3 sets all out:
row 250m
15 burpees
Time: 6:16
I realize now that i did not complete this WOD as per email. Was cut off, but I was dead after this workout Saturday. Still feeling it Tuesday.
out
March 13,2012
WOD:
3 attemps @ each
Press 1RM - 95/115/125-x
Squat 1RM - 185/205/220-PR
Deadlift 1RM - 255/295/330-PR
+
1 mile airdyne for time- 2:07
+
10 mins @ 80-90% effort
AMRAP DU's
5 burpees @ the top of each min
Total Reps: 300
(got my new rope today, not my best showing with DU's. Got it a little shorter than the one i typically us, plus Airdyne kills me. So combined, i sucked at DU's today.
out
March 14, 2012
A1. Press, 6-8 x 3; 60s
75-8/85-8/95-5
A2. Chin ups, AMRAP x 3; 60s
25/26/24 - kipping
A3. Thursters, 10-10-10; 60s
85/95/105
A4. Back extensions, 15-20 x 3; 60s
20/20/20
+
3 sets all out
30s Airdyne Sprint-cals 27/28/25
4:30 rest
+
6 sets @ 80-90%
30s DU - 18/28/19/40/44/35
30s Burpees - 11/10/10/9/10/10
1 min rest
Airdyne Sprints wrecked the legs as usual. Slowly getting the hang of the new Rope.
out
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