My WOD on Dec 29th, 2012
Time. Partner 800m run/walk 135/95 60 DL 60 HRPU 60 sit ups 800m run 60 KB swings 53/35 60 HRPU 60 sit ups 800m run/walk 135/95. 27:53 men’s WOD. Rx.
My WOD 12-28-12
Fitness AMRAP 10 Ladder +2 each round 2 burpees 2 T2B 5 box jumps 4 burpees 4 T2B 5 box jumps 6 burpees 6 T2B 5 box jumps. Results:14 Rds + 14 T2B. Rx. Strength Snatch balance building up Result: 125 lbs
WOD 12-27-12
Fitness AMRAP 14 3 – Cleans (205/135) 5 – Pull Ups 10 – Push Ups 15 – Squats. Result: 9+ 10 push ups.
WOD 12-26-12
Deadlift- SDLHP/ DU Strength Deadlift 1-1-1-1 90%, 5 – 10# jumps. 3rd should be above 1RM Results: 270 lbs. PR Fitness 5 RFT 12 SDLHP (65#) 30 DU. Result: 4:11.
WOD 12-23-12
3 Pos. Snatch/ Michael Strength EMOTM 10 3 position snatch- Power, Hang, High Hang (75) Fitness Michael 3 RFT 800m run 50 back extension 50 situps. Result: 19:23. w/ weighted vest
WOD 12-21-12
Front Squat/ T2B-KB-DU Strength EMOTM 10 2 – Front Squats @ 70% of 1RM Clean 115, 125 Fitness 5 RFT 10 – Toes to bar 10 – KB Swings (70/53) 50 – Double Unders. . My Result: 9:21.
WOD 12-19-12
Strength Back Squat 1-1-1-1 @ 90% + Results: 245 lbs. Fitness AMRAP 8 3 – Push Press (155/105) 6 – Deadlifts. Result: 13+3 p press RX. Piss pour day. Sleep is vital to success.
WOD 12-15-12
Jerk Then Bench/ MU WOD Strength Split jerk – practice/ 1RM 165 lbs. Work in lowering my body. Fitness EMOTM 20 1- 3 bench press 135 lbs, MU 2- rest 10 minutes of work, total MU reps Then 500-400-300-200-100m row Rest between rounds is determined by partners time. Result: 41 – modified. Mobility Shoulder
WOD 12-14-12
Strength practice 5 Rounds For Quality 3-Postion Snatch @ 60% High hang-hanging-power @ 75 lbs For Time: 2 HSPU (strict, no pad) 4 Box Jumps (24″) 4 HSPU 8 Box Jumps 6 HSPU 12 Box Jumps 8 HSPU 16 Box Jumps 10 HSPU 20 Box Jumps. Result: 3:20.
WOD 12-13-12
Bear Complex 7 rounds of 7 cycles Bear complex (not strict, thruster acceptable). Time. My Result: 18:25, 105 lbs. Holy Shit my forearms are on fire!.
barbbraden 