12. - March 19
A. Bench Press - build to a 1 RM
B. AMRAP 85% of 1RM bench press x 3 sets
+
3 sets all out
1/2 mile airdyne
rest 5 min
+
5 sets:
row 2 min @ 80-90%
row 2 min @ 50%
13. March 21
A. DL, build to a 3 RM
B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)
+
3 sets all out
10 Thrusters
10 chins ups
10 Thrusters
rest 6 min
+
80-90% efforts
30 KB swings - light
30 walking lunges
rest 3 min
30 wallballs
30 burpees
rest 3 min
AMRAP DU's in 3 min
14. March 23
A. build to a 1 RM weighted chin up
B. AMRAP chin ups x 3 sets; 2 min
+
2 sets all out
9-6-3
unbroken SDLHP
burpees
rest 5 min
+
AMRAP cal on Airdyne in 10 min
20 comments:
Mar 16, 2012
OPEN WOD 12.4
12min AMRAP
150 wallballs - 20#
90 DU's
30 Muscle ups
My Score - 216reps
out
Mar 19,2012
A1. Back squat @ 30X0, 5 x 3; 10s
165/175/190
A2. Max effort box jumps, 3 x 3; 3 min
43"/44"/44"
+
2 sets all out
row sprint 500m - 1:31/1:34
rest 10 min
+
5 min @ 80-90%
AMRAP DU's
5 burpess at the bottom of each min
Total - 95reps
+ (rest 5 min)
5 min @ 80-90%
max cals Airdyne
5 burpees at bottom of each min
Total Cals - 52
out
Mar 20,2012
WOD:
A. Bench Press - build to a 1 RM
95/125/145/155/165-x
B. AMRAP 85% of 1RM bench press x 3sets
130# - 5/4/4
+
3 sets all out
1/2 mile airdyne
rest 5 min
57s/1:04/1:06
+
5 sets:
row 2 min @ 80-90%
row 2 min @ 50%
Total - 4637m
out
Mar 23,2012
2012 Open WOD 12.5
My total 75reps.
Completed more than i anticipated. Completed last WOD and gain positions both in Worldwide standings as well as Canada West. :)
Had a great time competing. Thanks for getting me in there Mike.
out
Mar 26,2012
WOD:
A. DL, build to a 3 RM
225/275/295/305
B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)
kg-16/20/24/32/40-15(All KBS except 40kg, which were Russian KB)
+
3 sets all out
10 Thrusters - 75#
10 chins ups
10 Thrusters - 75#
rest 6 min
+
80-90% efforts
30 KB swings - light - 16kg
30 walking lunges -15# DB each hand
rest 3 min
30 wallballs - 20#
30 burpees
rest 3 min
AMRAP DU's in 3 min - 135reps
out
Forgot Thruster/Chinup/Thruster times
Mar 26,2012
WOD:
A. DL, build to a 3 RM
225/275/295/305
B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)
kg-16/20/24/32/40-15(All KBS except 40kg, which were Russian KB)
+
3 sets all out
10 Thrusters - 75#
10 chins ups
10 Thrusters - 75#
rest 6 min
1:05/1:01/1:02
+
80-90% efforts
30 KB swings - light - 16kg
30 walking lunges -15# DB each hand
rest 3 min
30 wallballs - 20#
30 burpees
rest 3 min
AMRAP DU's in 3 min - 135reps
out
March 27,2012
WOD:
A. build to a 1 RM weighted chin up
35/45/55/60/65/70-x
B. AMRAP chin ups x 3 sets; 2 min
30/17-ripped hand/8 :(
+
2 sets all out
9-6-3
unbroken SDLHP
burpees
rest 5 min
1:22/1:18
+
AMRAP cal on Airdyne in 10 min
Total-222cals (i did 20s-100%, 40s-50%)
Back was a little stiff from yesterday DL.
out
WOD: Made it back
Bench Press -RM
87.5
+
3 sets 85% of 1RM - 70#
(4/4/3)
+
20mins Row
3879m
WOD
Bench Press RM = 1 @ 75#
+
AMRAP x 3 sets at 85% = 65#
4/4/3
+
20 minute row = 3029 m
WOD
A.DL, build to 3RM
195# (dropped each time)
B.20Unbroken KB swings X 5sets
5kg/12kg/16kg/35lb DB/35lb DB
+
80-90% effort
30KB swings -12kg
30walking lunges
Time - 2.15
3min rest
+
30wall ball
30 PUB
Time - 5.15
Arms were just dead
Yesterday WOD
A DL build to 3RM 115/135/155/165
B 5 sets unbroken KBS
8kg/12kg/16kg(7),16kg(15),16kg(8)
+
30kbs and 30 walking lunges time 2:09
+
30 wallballs & 30 burpees time 5:25
WOD:
Bad back ache from Wed deadlift so did lots of stretch
Easy 20min on Airdyne
15.mph - 168cal
WOD - had to keep Arti company
stretches and good warm up.
worked on SDLHP and did
42# 2 sets 9-6-3
20 min row - 3452 m
2902m row in 20 minutes on sunday
a1 seated db press
15/15#, 15/15#, 15/20#
a2 hanging knee raises
7/14/15
a3 romanian dl
12/45#, 12/50#, 12/55#
WOD
Press 1RM
70#
Back Squat
150#
+
1mile on Airdyne
Time - 2.58
+
10mins
Jump rope
5PUB @ top of each minute
WOD
A1 Seated overhead DB Press 10-15
3sets
A2 Hanging knee raises AMRAP - 1min
A3 Romanian deadlift,8-12,x 3 sets
A1 15#- 12,15#- 15,20#- 10
A2 15/19/18
A3 12@65#,12@75#,12@85#
Mar 30, 2012
WOD:
10min AMRAP
5 Push Press - 95#
250m ROW
10 Toes to Bar
30 DU's
3rnds + 5 + 250m + 20reps
out
Apr 2, 2012
WOD:
A1. Front Squat, 15 x 3; 10s -95#
15/15/15
A2. AMRAP push ups x 3; 10s
15/15/12
A3. 30 unbroken wallballs x 3; 10s 20# - 22/15/13 (could not get to 30)
A4. AMRAP ring dips x 3; 3 min
3/4/2
+
for time:
1/2 mile airdyne
15 burpees
1/2 mil airdyne
Time: 4:00
+
row 5000m @ 80-90%
Time: 21:29
Felt tired before and after.
out
Apr 3, 2012
WOD:
Tabata's
Air Squats
20/20/19/15/13/15/16/15 - 133reps
+
Unanchored Situps
13/13/12/11/11/11/11/11 - 93reps
+
Pushups(Release)
12/7/6/6/5/5/4/5 - 50reps
Total 276reps
Practised Handstands
out
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