Wednesday, April 28, 2010

Wednesday

Wednesday's WOD

A1: bench press @ 40X0, 5X 3-5 (rest 90 sec)
A2: reverse med ball toss 5X5 (6#)

65, 70 (2), 65 (4), 65 (3), 65 (3)

then 4 rounds
10 HSPU (20" box)
25 db half moon switches (15#)

7:58

Tuesday, April 27, 2010

Helen

Tuesday's WOD

Helen
400m run
21 KBS (35#)
12 pull ups (red band)

13:o5 (about a minute PR)

Monday, April 19, 2010

Deadlift PR

Monday's WOD

1 rep max deadlift

200# (PR!)

then 3 rounds
30/20/10 suitcase lunges (1/2 on each side, 20#)
6/6/6 broad jumps
9/6/3 db power snatch (20#)

5:14

Saturday, April 17, 2010

5K

Saturday's WOD

5K

29:00 (PR!)

Friday, April 16, 2010

It's been awhile

Friday's WOD

A1: Bench press at 40X0, 5X 4-6 reps (rest 30 seconds)
A2: Double unders, AMRAP in 1 minute
rest 3 minutes

A1: 48, 53, 58 (4), 58, 63(2)
A2: 20, 21, 17, 15, 18

then 5 rounds
5 burpees
10 push balls (10# @ 9ish ft)

4:56


The burpees felt good today with my wrist. I think my week of has helped a lot. Time to get some!

Wednesday, March 24, 2010

Wednesday

Wednesday's WOD

A1: Deadlift 5-5-5 (rest 1 min)
A2: dips (red standing) 3X AMRAP (rest 3 min)

A1:135-145-160 (PR)
A2: 10-11-10

then 3 rounds of:
100m farmers walk (30#)
200m sprint

6:28


I didn't post the last few for some reason, woops

Tuesday, March 16, 2010

More DBs

Tuesday's WOD

A1: DB thruster (8-12) rest 2 min
A2: AMRAP kipping pull ups in 30 seconds (blue band) rest 2 min

A1: 12 @ 15#, 6 @ 20#, 6 @ 20#
A2: 13, 15, 14

then 5 rounds for time of:
3 DB thrusters (20#)
6 DB burpees (15#)

4:54