'Audrey' (for Audrey's birthday!)
Three Rounds for Reps
45 seconds on 15 seconds rest of:
1) Clean and Jerk (135/95)
2) Air Squats
3) Thrusters (95/65)
Rest 1 min between rounds.
Total is the amount of reps completed.
My totals:
27 Clean and jerk
74 squats
30 thrusters
Wednesday, July 21, 2010
Skill Work:
Hand Stand Push Ups
Back Squat
5-5-3-3-3-1-1-1
My reps: 95-100-115-125-125-130-135-140
Note: 125lbs felt really difficult. Fell over at 140 :(
Hand Stand Push Ups
Back Squat
5-5-3-3-3-1-1-1
My reps: 95-100-115-125-125-130-135-140
Note: 125lbs felt really difficult. Fell over at 140 :(
Monday, July 19. 2010
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Time: 30:20
12kg kettlebell
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Time: 30:20
12kg kettlebell
Wednesday, July 14, 2010
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Ball slams -20 lb.
Ring Dips
Situps
My time: 8:43
Substituted ball slams with 1 pood kettlebells.
Ball slams -20 lb.
Ring Dips
Situps
My time: 8:43
Substituted ball slams with 1 pood kettlebells.
Monday, July 12, 2010
4 Rounds
10 Push Press/Jerk 135/95
10 SDHP 135/95
25 plyojumps (over and back is one)
Rest 5 mins
500m Row for time
My time for WOD: 14:56
My time for row: 2:09
10 Push Press/Jerk 135/95
10 SDHP 135/95
25 plyojumps (over and back is one)
Rest 5 mins
500m Row for time
My time for WOD: 14:56
My time for row: 2:09
Saturday, July 10, 2010
"Jackie"
1000 meter row
45 lb Squat Thursters, 50 reps
30 Pull Ups
My time: 13:26
1000 meter row
45 lb Squat Thursters, 50 reps
30 Pull Ups
My time: 13:26
Wednesday, July 7, 2010
Shoulder Press
5-5-5-5-5
Push Press
4-4-4-4-4
Push Jerk
3-3-3-3-3
Shoulder Press Max: 65lbs
Push Press Max: 75lbs
Push Jerk Max: 85lbs
5-5-5-5-5
Push Press
4-4-4-4-4
Push Jerk
3-3-3-3-3
Shoulder Press Max: 65lbs
Push Press Max: 75lbs
Push Jerk Max: 85lbs
Wednesday, June 30, 2010
An's W.O.D.
15 Minute AMRAP
10 Front Squats (135# / 95#)
10 Ring Dips
10 Burpees
Completed 6 full rounds with 65lb front squats.
15 Minute AMRAP
10 Front Squats (135# / 95#)
10 Ring Dips
10 Burpees
Completed 6 full rounds with 65lb front squats.
Monday, June 28, 2010
An's W.O.D.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
My time: 22:19
Modification: 18in box. Still can't fucking do double unders, so I tripled the regular jump ropes.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
My time: 22:19
Modification: 18in box. Still can't fucking do double unders, so I tripled the regular jump ropes.
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