Month: February 2012
Sit ups, push press, runs
Ring dips and power cleans
4 rounds for time 15 ring dips 12 power cleans (1/2 body weight - used 115lbs) Results: 7:38
Deadlifts, pull ups and runs
W.O.D.: @0 minute Amrap 10 Dead lifts (body weight - I used 205lbs.) 10 Pull ups 800 meter run Results: 4 rounds plus 6 dead lifts
Hspu, pu, du
W.O.D.: 5 rounds for time 5 hand stand push ups (used 2 small purple bands looped around the pull up bar) 15 double unders Results: 6:15
Front squats 3rm
Tim and I paired up for this one. It was fun and I did more than I thought I could do. My knee held up. If it was 100%, I believe i would have been able to do at least 235lbs. W.O.D.: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 Front Squats 95 … Continue reading Front squats 3rm
Row, do and pulls, then row
W.O.D.: Three Tasks Task #1 Row 500 meters for time - PR Rest 3 minutes Task # 2 15 dead lifts (body weight) Max pull ups with out letting go rest 2-3 minutes 15 Dead lifts (body weight) Max pull ups with out letting go rest 2-3 minute 15 dead lifts (body weight) Max pull … Continue reading Row, do and pulls, then row
Three Tasks
Warm up: Skipped Rope Dynamic Stretches 10 wall balls 3 burpees Task 1: 10 minutes of body row and push ups Rest 3 mins Task 2: 15-12-9 Overhead walking lunges 45/25 Burpees Overhead backward walking lunges 45/25 Rest 3 mins Task 3: 100 Overhead squats 45/35 May not drop bar to count as Rx Total … Continue reading Three Tasks
Box jumps, lunges, row, squats
Warm up: Skipped Rope Dynamic Stretches 10 kettle bell swings 1.5 pood W.O.D.: 2 rounds 2 minutes each, rest 5 minutes then repeat Box jumps 20" Walking lunges Row for calories Squats Results: rd 1: 41, 53, 32, 40 rd 2: 42, 54, 30, 40 = 166+166=332
Double dip: med ball cleans and jumping pull ups
30-25-20-15-10-5 Med ball cleans 20libras Jumping pull ups Results: 10:38 Rx
Qwigi 