Warm up: Skipped rope Dynamic stretches 30 sec squat hold 10 air squats 10 back squats with bar 10 power snatches with bar Back Squats 3 bar alone 3 at 135lbs 3 at 185lbs with 5lb mini plates under heels 2 at 185 with 5lb mini plates under heels Working on getting good depth. Discovered … Continue reading Squats and Power Snatch/Run
Month: December 2011
Kelly Benchmark
Warm up: Skipped rope Dynamic stretches W.O.D.: for time - Kelly!! Five rounds 400 meter run 30 box jumps, 24" 30 wall balls, 20lbs Results: 34:27 Rx
Shoulder press and MU’s plus Squats
Dan was the coach today! Warm up: Skipped rope Dynamic stretches Shoulder press: 3 x 105lbs ✓ 3 x 120lbs ✓ 2 x 135lbs ✓ W.o.d.: Muscle ups and squats 3 rounds 10 muscle ups 70 squats Results: 11:44 not rx Notes: did facilitated muscle ups with a band. Good modification
Runny Fran Mixed Up
Des was the coach this afternoon Warm up: Skipped rope Dynamic Stretches W.O.D.: For Time - Mixed up runny Fran 1,200 meter run 9 thrusters (95lbs.) 9 pull ups 800 meter run 15 thrusters 15 pull ups 400 meter run 21 thrusters 21 pull ups Results: 23:18 Rx Notes: I really struggled with the trusters. … Continue reading Runny Fran Mixed Up
DL’s, Pull ups and Ring dips
Did this one on my own Dead lifts: 5 x 135 ✓ 5 x 225 ✓ 5 x 225 ✓ 3 x 315 ✓ W.O.D.: 10 round for time 7 Pull ups 7 Ring dips Results: 12:56 Rx Notes: Ring dips were slow
Squats and Brutus
Warm up: Skipped rope Dynamic Stretches Squats: Worked on form making sure I got my hips below parallel 3 x bar (45libras) ✓ 3 x 135 ✓ 3 x 135 ✓ 3 x 165 ✓ W.O.D.: Brutus This is a pyramid style workout: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 800 meter run 1, 2, 3, … Continue reading Squats and Brutus
12 Days of Dumbbells
James was the coach today. Warm Up: 400 meter run Dynamic stretches 10 squats 10 back extentions lunges 10 push ups 10 pull ups 10 overhead squats W.O.D.: For Time: Ladder - 1; 1, 2; 1, 2, 3; 1, 2, 3, 4... etc. Manmaker Thrusters High Pulls (SDLHP w Both DB's) Goblet squats (one db) … Continue reading 12 Days of Dumbbells
Partner WOD
My daughter and I did this WOD. Warm up: 150 jump ropes Dynamic Stretches 250 meter row W.O.D.: For Time Partner WOD: 50 Air squats partner holds squat at bottom 50 sit ups partner holds v-sit 50 burpees partner holds plank position Results: 7:38
Part Murph
Stacy was the coach today. It's always nice becasue I consider her one of the best. Warm Up: Skipped Rope Dynamic Stretches 10 Burpees 10 Sit Ups 10 Walla Balls 10 Back Extensions W.O.D.: Part Murph - 20 minutes 100 Pull ups 200 Push ups 300 Air Squats Results: 12 rounds plus 1 air squat … Continue reading Part Murph
DL, Farmers walk and Body rows
Dan was the trainer today. Warm up: Skipped rope Dynamic Stretches Dead lift - 5 x 135 libras Dead lift - 5 x 225 libras Dead lifts: 3 x 255 libras ✓ 3 x 285 libras ✓ 6 x 315 libras ✓ W.O.D.: Reps 3 rounds 40 yard farmers walk with left hand 40 yard farmers walk … Continue reading DL, Farmers walk and Body rows
Qwigi 