12 Clean and Jerk (135/95)
12 Pullups
400m Sprint
9 Clean and Jerk (135/95)
Wot be able to do this at CF but at jens tonight, I'm excited but nervous cause just the past few months I've been able to do clean and jerks rx I am amazed at my shoulder decoder an strength even after having surgery 2 years ago! Hopefully Hennepin e my cheerleader!
9 Pullups
300m Sprint
6 Clean and Jerk (135/95)
6 Pullups
200m Sprint
3 Clean and Jerk (135/95)
3 Pullups
100m Sprint
Thursday, September 29, 2011
Wednesday
Dynamic Warmup w/Medicine Balls
Wall/Floor Slides
Thoracic Spine/Ankle/Wrist Mobility Drills
MOD: DeadLift (Lookin for some New PR’s Today!)
5-5-3-3-1-1-1-1 to Max Effort
WOD: 21-15-9 with 4-400m Run Front/In Between Sets/On End
DL (185/135)
Box Jumps (24/20)
Donkey Kicks
Done in 13:08 got too 255 in DL
Wall/Floor Slides
Thoracic Spine/Ankle/Wrist Mobility Drills
MOD: DeadLift (Lookin for some New PR’s Today!)
5-5-3-3-1-1-1-1 to Max Effort
WOD: 21-15-9 with 4-400m Run Front/In Between Sets/On End
DL (185/135)
Box Jumps (24/20)
Donkey Kicks
Done in 13:08 got too 255 in DL
Wednesday, September 28, 2011
Yesterday
WOD: “14″
KB SDHP (50/35)
Shoulder Press (75/45
Wall Facing Wall Climb
Power Clean (75/45)
1 Rep of Each Movement, then… 1,2…1,2,3….1,2,3,4…1 thru 14. End with 14 Reps of Each Movement.
Did WOD at jens and really didn't think it would take me 50 min went to boxes at 9th or 10th round for wall walks
KB SDHP (50/35)
Shoulder Press (75/45
Wall Facing Wall Climb
Power Clean (75/45)
1 Rep of Each Movement, then… 1,2…1,2,3….1,2,3,4…1 thru 14. End with 14 Reps of Each Movement.
Did WOD at jens and really didn't think it would take me 50 min went to boxes at 9th or 10th round for wall walks
Tuesday, September 27, 2011
LOST POSTS!
OK for some reason everytime Ive been posting my WODS well at least I thought they were posting, they weren't, so starting from today this should not happen again, Ive have all my stuff on paper thankfully but here we go again!
Thursday, August 25, 2011
Warm up:
Tabata 5 rounds of
high knees
knees t elbows
squats
partner ball sit ups
Strength Bias: 5 by 5 ( I did 95,105,115,135,145)
Back Squat
Skill:
12 Reps Performed at Full ROM w/RX Wgt
KB Swing
WOD:
50 KB swings (50/35)
10 Air squats
200m run
40 KB swings
20 squats
200m run
30 KB swings
30 squats
200m run
20 KB swings
40 squats
200m run
10 KB swings
50 squats
200m run
TIME was 13:48 as rx was a great wod but runs were hard after BS
Tabata 5 rounds of
high knees
knees t elbows
squats
partner ball sit ups
Strength Bias: 5 by 5 ( I did 95,105,115,135,145)
Back Squat
Skill:
12 Reps Performed at Full ROM w/RX Wgt
KB Swing
WOD:
50 KB swings (50/35)
10 Air squats
200m run
40 KB swings
20 squats
200m run
30 KB swings
30 squats
200m run
20 KB swings
40 squats
200m run
10 KB swings
50 squats
200m run
TIME was 13:48 as rx was a great wod but runs were hard after BS
Wednesday, August 24, 2011
ILL JUST START WITH MONDAY SINCE I HAD A CRAZY WEEK LAST WEEK IT WILL TAKE TOO LONG TO POST ALL MY WODS
MONDAY
Strength Bias: Heavy Deads
7 by 5
AMRAP 15
5 DL (185/135)
15 Air squats
15 Sit ups
DIDNT DO HEAVY DL NOT MUCH TIME AND DID WOD AT JENS HOUSE GOT 14 ROUNDS AS RX
TUESDAY
WarmUp: Coaches Choice
Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical
WOD: 4 RFT
400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders
THIS WOD WAS NOT MY STREGNTH I DID HORRIBLE I THINK MY TIME WAS A LITTLE OVER 20 MIN, THE RUNNING KILLED ME MOST GOT FROM 15M AND UP
WEDNESDAY
WarmUp: Coaches Choice
Skill: Thruster
8 by 3 : 3 Reps Must be Unbroken
WOD: On the Min Every Min Complete
2 Thruster (135/95)
2 Pullup
2 Wall Ball (20/16)
***Cap is 16 Mins for a Perfect Score of 16 Rounds. Go until Failure or Until you can No longer get all 3 Movements in 1 Minute Time Frame. Rest time is within the 1 min left over time from completed movements. ***
THIS WAS MY TYPE OF WOD, BUT USED 85LBS AND DEF GOT HARDER NEAR THE END AND GOT ALL 16 ROUNDS
MONDAY
Strength Bias: Heavy Deads
7 by 5
AMRAP 15
5 DL (185/135)
15 Air squats
15 Sit ups
DIDNT DO HEAVY DL NOT MUCH TIME AND DID WOD AT JENS HOUSE GOT 14 ROUNDS AS RX
TUESDAY
WarmUp: Coaches Choice
Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical
WOD: 4 RFT
400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders
THIS WOD WAS NOT MY STREGNTH I DID HORRIBLE I THINK MY TIME WAS A LITTLE OVER 20 MIN, THE RUNNING KILLED ME MOST GOT FROM 15M AND UP
WEDNESDAY
WarmUp: Coaches Choice
Skill: Thruster
8 by 3 : 3 Reps Must be Unbroken
WOD: On the Min Every Min Complete
2 Thruster (135/95)
2 Pullup
2 Wall Ball (20/16)
***Cap is 16 Mins for a Perfect Score of 16 Rounds. Go until Failure or Until you can No longer get all 3 Movements in 1 Minute Time Frame. Rest time is within the 1 min left over time from completed movements. ***
THIS WAS MY TYPE OF WOD, BUT USED 85LBS AND DEF GOT HARDER NEAR THE END AND GOT ALL 16 ROUNDS
Tuesday, August 16, 2011
TUESDAY
TODAY I DIDNT WOD
HAD A MEETING THIS MORNING AND USUALLY IM MOTIVATED TO DO IT AT HOME OR AT JENS PLACE BUT I WAS HURTING FORM YESTERDAYSO I DONT THINK A DAY OFF IS GOING TO KILL ME, IM REALLT TIRED TODAY LOTS OF RUNNING AROUND AND LAST MINUTE THINGS BEFORE JESSE GETS HOME, oh and started a meal plan today, ate so much today i couldnt even finish my last meal just now!
HAD A MEETING THIS MORNING AND USUALLY IM MOTIVATED TO DO IT AT HOME OR AT JENS PLACE BUT I WAS HURTING FORM YESTERDAYSO I DONT THINK A DAY OFF IS GOING TO KILL ME, IM REALLT TIRED TODAY LOTS OF RUNNING AROUND AND LAST MINUTE THINGS BEFORE JESSE GETS HOME, oh and started a meal plan today, ate so much today i couldnt even finish my last meal just now!
Subscribe to:
Posts (Atom)