Thursday, December 8, 2011

Wod 12/8/11

Wod #1 (Strength)

Ten minutes of 3 touch and go deadlifts (go as heavy as possible without missing a rep) Take atleast 5 warm ups sets

Wod # 2 For Time

135/95#
4 burpees EMOTM until completing the following
20 Thrusters
20 back squats
20 Push Jerk
20 OHS
20 Front Squat

Wod #3 30 HSPU for time
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15 comments:

  1. KevinDecember 9, 2011 at 4:56 AM

    WOD 1 - Deadlifts - 1 - 175/ 2 -175/ 3 - 185/ 4 - 185/ 5 - 195/ 6 - 195/ 7 - 205/ 8 - 205/ 9 - 215/ 10 - 225/ 11 - 235
    New PR, Previous 1RM was 215

    ReplyDelete
  2. phistikiDecember 9, 2011 at 6:02 AM

    Did the regular workout today
    WOD 1: 10 155lb Power Cleans, 10 Burpees 3X10
    2:48
    WOD 2: 5 Pull Ups, 10 Push Ups, 15 Air Squats
    8 min AMRAP -- think 11 full rounds
    WOD 3: 40,30,20,10 Sit ups, 10,20,30,40 24kilo
    Kettle Bells, 7:11

    ReplyDelete
  3. JohnDecember 9, 2011 at 8:29 AM

    nice job kevin!

    ReplyDelete
  4. KevinDecember 9, 2011 at 1:00 PM

    Thanks John

    ReplyDelete
  5. phistikiDecember 9, 2011 at 5:22 PM

    Friday...
    WOD 1: Week 1 Day 3 Russian FS: 275, 6x2
    WOD 2: 365LB Deadlifts 10x3 on the minute
    WOD 3: 30 HSPU...slow.

    ReplyDelete
  6. JaneDecember 9, 2011 at 6:31 PM

    Russ squat day 3 6x2 135lbs
    Wod 2 4 burpees EMOTM til completing... 15:48 everything rxed, cept did OHS 65lbs, 64 burpees within...
    WOd 3 30 HSPUs 4:19
    100 dubs
    4x10 reverse hyper

    ReplyDelete
  7. JohnDecember 10, 2011 at 5:10 AM

    fri 12/8 WOD 1 chipper 21.36
    russian front squat progression day 2 170 6X3
    winter comp wod, 6 min ladder add 3 every round 185 lb clean, ring dip 3 rds

    ReplyDelete
  8. JaneDecember 10, 2011 at 8:59 AM

    Sat 12/10. 1000m row 4:12
    Abs 21:53
    Deadlift 3 T & G 185lbs
    Fri chipper 80lbs with 51 burpees (2:42) instead of 30 22:28
    100 dubs
    4x10 reverse hyper

    ReplyDelete
  9. JohnDecember 11, 2011 at 8:15 AM

    sat 12.10 WOD 1 EMOTM 4 burpees 20 thruster, back squat, jerk, ohs, front squat 135 except ohs 95lb. 18.14 or 72 burpees

    WOD 2 15-12-9 GHD, C2B 4.35

    WOD 3 EMOTM touch and go deadlift 10 min 255lbs

    ReplyDelete
  10. PaulDecember 11, 2011 at 7:36 PM

    12/11
    WOD 1 15 minutes for 1 rm front squat
    250 new PR
    WOD 2
    15 box jumps
    5-10-15-20-25-30 GHD sit ups
    400 run
    24:01
    Burpees 2:30
    4x10 R. Hyper @ 60 lbs
    3 unbroken MU

    ReplyDelete
  11. phistikiDecember 12, 2011 at 6:29 AM

    12/11
    Chipper WOD from Friday: 16:26
    50 Burpees
    95 lb power snatches, 50 situps, X 3

    ReplyDelete
  12. JaneDecember 12, 2011 at 7:40 AM

    12/11
    1000m row 4:22
    100 dubs
    51 burpees 2:26
    4x10 Reverse Hyper
    3x10 shoulder mobility exercises
    500m row 2:04

    ReplyDelete
  13. JohnDecember 12, 2011 at 10:49 AM

    sunday 12/11
    day 3 russian progression front squat 170 lbs 6X2
    shoulder mobility 3X10
    reverse hyper 3X10

    ReplyDelete
  14. PaulDecember 12, 2011 at 10:55 AM

    12/12
    Russian Squat Day 1 6x2 @ 200 (felt good)
    Main site WOD 1 126 HRPU
    Main site WOD 2 11 Rounds
    power clean 8x1
    135-155-175-195-215F-215F-215-220 NEW PR
    Reverse Hyper
    4x10 @ 60 lbs

    ReplyDelete
  15. SharonDecember 15, 2011 at 9:32 AM

    Russian squat - 6x2 @ 115 lbs
    WOD 2 - DLs @ 165-165-185-185-190 rest of the way through
    WOD 3 - thrusters @ 65 lbs, back front squat and PJ @ 85 lbs, OHS @ 45 lbs 17:45

    ReplyDelete

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