warm up was 2 min each station
squats
sit ups
row
kb high pull
parallette jumps
WOD
5 min box jumps 93
4 min oh lunges with 25lbs plate 82
3min pull ups 28
2 min dl 135lbs 30
1 min kbs 35lbs 30 reps
total reps of 263
Thursday, January 19, 2012
Monday, January 16, 2012
Monday 16th jan
Warm up:
Lots of core work
WOD: HELEN
3 rds for time
400m run
21 kb swing
12 pull ups
It's one of the WOds I hate the most because of the running
I prefer Fran over this because running makes my legs wanna vomit , yeah don't make sense
But that's exactly how it makes me feel!
Time : 11:04 rx
Lots of core work
WOD: HELEN
3 rds for time
400m run
21 kb swing
12 pull ups
It's one of the WOds I hate the most because of the running
I prefer Fran over this because running makes my legs wanna vomit , yeah don't make sense
But that's exactly how it makes me feel!
Time : 11:04 rx
Sat 14th jan OPEN GYM
3 rounds for time
500m row
20 pull ups
20 sit ups
10 power cleans at 115lbs ( second round dropped to 105lbs or else couldn't have gone faster)
Time: 24:00
Been achy in my shoulder with no surgery so icing that an lots of mobility!
500m row
20 pull ups
20 sit ups
10 power cleans at 115lbs ( second round dropped to 105lbs or else couldn't have gone faster)
Time: 24:00
Been achy in my shoulder with no surgery so icing that an lots of mobility!
Friday 13th jan
WarmUp:
Quick Dynamic Mix
3 Min Plank Hold
3 Min Wall Squat Hold
If you fall out of the 3 min Holds you have an immediate 10 Burpees then you get right back in Hold position.
MOD: Dabble at Each of these for 5 Mins Each
Rope Climb
Butterfly Pullup
Handstand Walk
WOD: Tabatas: Lowest Rep from Each Movement Count: 8 Rounds, 20 seconds ON, 10 seconds OFF, 2 Mins to Rest between Each Movement
Good Mornings (95/65)
Goblet Squat (50/35)
Pullups
Behind the Neck Thruster (95/65)
I got 22reps that counted as rx
Quick Dynamic Mix
3 Min Plank Hold
3 Min Wall Squat Hold
If you fall out of the 3 min Holds you have an immediate 10 Burpees then you get right back in Hold position.
MOD: Dabble at Each of these for 5 Mins Each
Rope Climb
Butterfly Pullup
Handstand Walk
WOD: Tabatas: Lowest Rep from Each Movement Count: 8 Rounds, 20 seconds ON, 10 seconds OFF, 2 Mins to Rest between Each Movement
Good Mornings (95/65)
Goblet Squat (50/35)
Pullups
Behind the Neck Thruster (95/65)
I got 22reps that counted as rx
Thursday 12th jan
Thursday Jan 12th, 2011
Burgener Warmup
25 Pass Thrus
500m Row
400m Backwards Run
100 Dbl Unders
50 Resurrections
(Break up as Needed)
MOD:
Split Jerk
7 by 2
WOD: 3 RFT
6 Turkish Getup (50/35)
9 Split Jerk (105/75)
12 Front Squat (105/75)
Time was 8:36 this TG up are sneaky
Burgener Warmup
25 Pass Thrus
500m Row
400m Backwards Run
100 Dbl Unders
50 Resurrections
(Break up as Needed)
MOD:
Split Jerk
7 by 2
WOD: 3 RFT
6 Turkish Getup (50/35)
9 Split Jerk (105/75)
12 Front Squat (105/75)
Time was 8:36 this TG up are sneaky
Wednesday, January 11, 2012
Wednesday Jan 11th
armUp:
10 Skin the Cat
10 HSPU
10 T2B
10 Paralette Pass Thrus
10 Up Downs
10 Grasshoppers
50m Bear Crawl
MOD: Muscle Up Progression
Skill Work: 3 by 10
False Grip Ring Row to Pull Through
High Ring False Grip Pull Up
Low Ring Push Up to Turn Out
WOD: 10 to 1
Deadlift (185/135)
CTB Pushup
TIME WAS 3:48 sec
as rx
10 Skin the Cat
10 HSPU
10 T2B
10 Paralette Pass Thrus
10 Up Downs
10 Grasshoppers
50m Bear Crawl
MOD: Muscle Up Progression
Skill Work: 3 by 10
False Grip Ring Row to Pull Through
High Ring False Grip Pull Up
Low Ring Push Up to Turn Out
WOD: 10 to 1
Deadlift (185/135)
CTB Pushup
TIME WAS 3:48 sec
as rx
tuesday 10 jan
took some much needed rest, shoulder has been acting up a little, now its my good shoulder that dont feel right, shoulder that had surgery is feeling 150% MOBILITY MOBILITY has really been working wonders
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