barbbraden

WOD 9-19-12

   MOBILITY Front Leg, Front Shoulder STRENGTH 3 RM Deadlift End at 245 lbs EMOTM (10 minutes) 3 reps @ 185 lbs. FITNESS Death By…. 300 Singles Death by Front Squat (95 lbs,) add 2 reps each round (max 20 reps) 300 Singles Death by Weighted Sit up (35 lbs.) add 2 reps each round … Continue reading →

WOD 9-18-12

   MOBILITY Basic stretching    STRENGTH Squat Snatch 4 x 3 Working Weight: 85 lbs Practice after: 45 lbs bar.    FITNESS AMRAP 20 minutes 3 Hanging Snaatch (75 lbs) 6 Press with snatch Grip 9 HRPU (hand release PU) 12 WB (14 lbs.) Short Lap – adding 1 lap each round – 1,2,3,4,5… Rounds: … Continue reading →

WOD 9-17-12

MOBILITY Hips STRENGTH Overhead Squat 7 x 3 *increase weight each set Weight: 45-65-85-95-105-115-125 (1 round 135 for 1RM – PR) Back Squat 5 x 3 205 lbs each set (Strict) Press 5 x 1 120 lbs (4 sets) 115 lbs. last set FITNESS none    

WOD 9-16-12

MOBILITY Hips & Lower Calves STRENGTH Overhead Squat 5 x 3 (100 lbs) 1 round of 3 reps @ 105 lbs. 1 round of 1 rep @ 115 lbs. FITNESS AMRAP 20 minutes 8 OHS (75% of RM, 85 lbs.) 16 Hand Release Push Ups 32 T2B Rounds:  4 + 4 OHS Burner on forearms, … Continue reading →

WOD 9-15-12 (REST)

WOD 9-14-12

Mobility Shoulders Strength OFF Fitness 1 AMRAP 8 minutes 250m Run 3 Back Squats (135 lbs.) Rounds: 7 + run Fitness 2 Swimming

WOD 9-13-12

Mobility None Strength OFF Fitness Angie:   17:57 PR! * Pull Ups are stilla set back, all other areas huge improvemnet (squat and Sit ups unbroken

WOD 9-11-12

Strength Bench press 3 wide 3 narrow 3 regular 8 rounds, increase weight each round. Final weight: 135

WOD 9-12-12

Mobility Shoulders Strength EMOTM 20 minutes squat clean Final weight 160# PR Fitness EMOTM 15 minutes 2 squat clean (95#) 15 push ups *penalty for each round not completed 400m run* Time/ rounds: All completed

WOD 9.10.12

Mobility Hips and knees Strength Back squat 5 x 3 185-195-200-205-210 Finished at 91% of RM Fitness Round 1 30-20-10 Wall balls (14#) Box jump (24″) -3 minute rest (required)-5:20 split Round 2 21-15-9 Push press (65#) Sit ups Time: 10:24 *p. press not heavy.