1
A. Press, achieve a 1RM
B. Press @ 80% of 1RM from part A - perform AMRAP x 5 sets, 3 min b/t sets
C. As many rounds as possible in 5 mins:
5 toes to bar (knee raises if you can't)
15 unanchored sit-ups
D. Side Bridges, AMSAP per side x 3 sets per side, 30 sec b/t sides
2
A. Romanian Deadlift @ 30X0, 10-10-8-8, 3 min
B1. Bench Press @ 20X1, 8-12 reps x 5 sets, 2 min
B2. Back Squat @ 20X1, 8-12 reps x 5 sets, 2 min
3
A. Push Press, build to a 1RM
B1. Russian KBS, 12-15 heavy reps x 5 sets, 1:30 min
B2. Barbell Forward Lunges, 8/leg x 5 sets, 1:30 min
C. Airdyne Sprint 15 sec ALL OUT x 5 sets, 1:30 min b/t sets
4
A. Power Clean, build to a 1RM
B1. Close Grip Bench Press, AMRAP @ 75% of 1RM Bench Press from last week x 5 sets, 2 min
B2. Wtd Chin-ups, 3-5 tough reps x 5 sets, 2 min
C. Box Jumps - 24"/20" - AMRAP in 10 minutes - step down every rep
5
A. Front Squat, build to a tough single
B1. Romanian Deadlift @ 20X0, 10-12 reps x 3 sets, 2 min
B2. Push-ups, AMRAP in 1 min x 3 sets, 2 min
C. Row Sprint 30 sec ALL OUT x 4 sets, 3 min
18 comments:
Apr 4,2012
WOD:
A. Press, achieve a 1RM
75-3/105-3/115-1/120-x
B. Press @ 80% of 1RM from part A -perform AMRAP x 5 sets, 3 min b/t sets
95# - 6/5/5/3/3
C. As many rounds as possible in 5 mins:
5 toes to bar (knee raises if you can't)
15 unanchored sit-ups
Total: 5rnds + 5 + 10reps = 115reps
D. Side Bridges, AMSAP per side x 3sets per side, 30 sec b/t sides
L- 60/60/60 sec = 3min
R- 80/80/80 sec = 4min
out
WED WOD
A. Press 1RM - 65#
B. Press at 80% AMRAP x 5 sets
4/4/3/4/4
C. As many rounds as possible in
mins.
5 knee raises
15 unanchored situps
5 rounds plus 8 situps
D. Side bridges AMSAP x 3sets/side
R - 27/60/40
L - 39/60/38
Apr 6, 2012
WOD:
A. Romanian Deadlift @ 30X0, 10-10-8-8, 3 min
205/205/225/225
B1. Bench Press @ 20X1, 8-12 reps x 5 sets, 2 min
75-12/95-12/100-12/105-8/105-7
B2. Back Squat @ 20X1, 8-12 reps x 5 sets, 2 min
135-12/140-12/145-12/150-12/155-9
Apr 9, 2012
35km Bike ride with Tif.
out
Apr 10, 2012
WOD:
A. Push Press, build to a 1RM
95/125/135/145/155/160-x (155#-PR)
B1. Russian KBS, 12-15 heavy reps x 5 sets, 1:30 min
kgs 24-15/32-15/40-15/48-15/48-15
B2. Barbell Forward Lunges, 8/leg x 5 sets, 1:30 min
65/75/85/95/105 #
C. Airdyne Sprint 15 sec ALL OUT x 5 sets, 1:30 min b/t sets
Cals - 16/18/17/15/16
out
WOD: Last week Wed
A.Press, achieve 1RM
70#
B.Press @ 80%of 1RM - 55#
7/6/7/5/5)
C.AMRAP
5 Knee Raises
15 unachored sit ups
5 rounds + 2 sit ups
D.Side bridges, AMSAP
R- 53sec/58sec/48sec
L - 45sec/42sec/39sec
WOD - yesterday
A.Romanian Deadlift@30X0,10-10-8-8
115/135/145/155
B1.Bench Press @ 20X1,8-12 X 5sets
55#/12
60#/12
65#/8
65#/8
65#/8
B2. Back Squat @ 20X1,8-12repsX 5sets
75#/12
85#/12
95#/12
105#/10
105#/8
Apr 11,2012
WOD:
A. Power Clean, build to a 1RM
135/155/165/175/180/185-x
B1. Close Grip Bench Press, AMRAP @ 75% of 1RM Bench Press from last week x 5 sets, 2 min
115# - 8/7/8/8/6
B2. Wtd Chin-ups, 3-5 tough reps x 5 sets, 2 min
35-5/40-5/45-5/50-3/50-3
C. Box Jumps - 24"/20" - AMRAP in 10 minutes - step down every rep
195 reps
out
monday april 9th
20min row = 3656m
wednesday april 11th
a1 db press 15 reps 3 sets 15# each time
a2 hanging knee raises
8/12/9
a3 one arm db row 12 reps 3 sets 15#/20#/20#
WOD:
A Push Press 1RM
92.5#
B1.Russian KBS,12-15reps
did all 5 sets 15reps
(12kg/16kg/16kg/40LbDB/40LbDB
B2.Barbell forward lunges
45# barbell
C airdyne 15sec,1.30rest
Cal - 7/9/7/7/7
Monday - 20 min row= 3471m
Tuesday
A. Romanian deadlift
10@65#,10@85#,8@105#,8@125#
B1.Bench press 8-12 x 5sets
12@45#,12@55#,12@60#,10@60#,
10@60#
B2.Back Squat 8-12 x 5 sets
8@65#,8@65#,8@65#,8@65#,8@65#
Today WOD
A. Push Press 1 RM - 72#
B1.Russian KBS 16kg 12-15 x 5 set
15/15/15/15/15
B2.Barbell fwd lunge 8/legx5sets
42# bar 8/8/8/8/8
C. Airdyne sprint 15secs x 5 sets
Calories 10/8/6/7/5
A. Front Squat, build to a tough single
B1. Romanian Deadlift @ 20X0, 10-12 reps x 3 sets, 2 min
B2. Push-ups, AMRAP in 1 min x 3 sets, 2 min
C. Row Sprint 30 sec ALL OUT x 4 sets, 3 min
Apr 13,2012
WOD:
A. Front Squat, build to a tough single
135-5/165-3/185-1/205-1/215-1(PR)
B1. Romanian Deadlift @ 20X0, 10-12 reps x 3 sets, 2 min
205-12/215-12/225-12
B2. Push-ups(Release), AMRAP in 1 min x 3 sets, 2 min
24/25/25
C. Row Sprint 30 sec ALL OUT x 4 sets, 3 min
1)170m - 1:26/500m - 49s/m
2)170m - 1:26/500m - 47s/m
3)169m - 1:26/500m - 43s/m
4)170m - 1:26/500m - 51s/m
out
WOD:
A.Power Clean -1RM
90#
B1.Close grip bench press@75%of1RM
65#(9/7/6/6/6)
B2.Purple band
(3/3/2/2/2)
C.Box Jumps 20"-AMRAP in 10min
120 Jumps
wod
A. Power Clean 1@85#
B1. Close grip bench press 55#
8/8/9/9/8
B2. chin up black band + 10#
3/3/2/2/2
C. 10 min 20" box jumps
100
Apr 14,2012
WOD: with Tif
A1. Back squat 30x1,3-4reps x4,2min
155-4/165-4/175-4/195-4
A2. Chest to bar, 10reps x 4, 2min
10/10/10/10
B1. Romanian DL 301x0, 8-10reps x 3sets, 2min
205-8/205-10/205-8
B2. Seated DB Overhead Press 30X0, 8-15reps x 4sets. 2min
30#-12/30-13/30-12/30-11
C1. GH Raises 20X0, 8-15reps x 4sets, 1min
10/15/15/15
C2. GH Situps, 20reps x 4sets,1min
20/20/20/20
out
WOD
A.Front Squat - 1RM
140#
B1.Romanian Deadlift
125(12)135(12)135(10
B2.PU - AMRAP in 1min
26/25/21
C.Row Sprint 30sec,3min rest
138m/134m/132m/130m
WOD
A. Front Squat 95#
B1. Romanian Deadlift
12@95#,12@115#,12@115#
B2. Push Ups AMRAP in 1 min.
33/26/22
C. Row Sprint 30 sec x 4,3 min rest
131/128/126/123
Apr 16,2012
WOD:
20min AMRAP:
10 KBS (32kg)
10 PUB's
Total: 12rnds + 10 + 1
251reps
out
Apr 17,2012
WOD:
A. Push Jerk, 3-3-3, 3-4 min
95/135/150
B1. Barbell Romanian Deadlifts @ 10X0, 12-15 reps x 5 sets, 1:30 min
185-12/185-12/185-12/185-12/185-12
B2. Barbell Russian Step-ups, 10/leg x 5 sets, 1:30 min
45/50/50/50/50
C. Row Sprint 20 sec ALL OUT x 5 sets, 40 sec b/t efforts
115m-1:24-46s/m
114m-1:25-53s/m
112m-1:28-47s/m
112m-1:27-47s/m
111m-1:28-49s/m
out
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