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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!.

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WOD 12-11-13

Barbara

– 20 Pull-ups
– 30 Push-ups
– 40 Sit-ups
– 50 Squats

5 rounds for time on each round – rest exactly 3 minutes between each round.

Timed. My Result: 26:21.

WOD 12-10-12

Strength
Front squat 6×3 (same weight)
Results: 175 lbs. ~85% RM

Dips (ring)
3 x max reps
Results: 23-15-11

Fitness
Noon
RFT 8
1min plank
15 hand release PU
20 abmat sit ups
25 jump squats
Results: 16:52
PM
5 rounds
10 kettlebell swings (53#)
Max DU
-rd equals 1 minute
30 second rest between
Results: 283 reps.

WOD 12-4-12

Strength

Off day

Fitness

Noon – For Time

20 OHS ( 95 lbs.)

800m run

20 Front Squast (115 lbs) + 20 lbs increase

800m run

20 Back Squat (135 lbs.) +20 lbs. increase

800m run

results: 17:41 (run stiffened back)

PM:

Bear Complex 1 round of 8 reps at 125lbs.

Gymnastics

25 minutes total time

5 minutes of handstand walk practice

15 MD GHD situps in between each round

— Need to focus on weight towards fingers and forward motion, practice wall walks to help with strength and form.

 

WOD 12-3-12

Strength

Clean complex

1 squat clean, 1 hanging clean (squat), 1 high hang clean (squat)

EMOTM 15 minutes

Results: 115 (1-7), 120 lbs. (8-15)

Bench Press  9 x 3 Speed

50% of 1RM (75 lbs)

Fitness

Noon:  AMRAP 12

5 Push Press ( 55 lbs)

10 Box Jumps (24″)

15 wall balls (14 lbs.)

Results: 9 rounds

PM: ARMAP 12

6 C2B

9 Split Snatch (65#)

12 Wall Sit Ups (20#)

Results: 5 + 6 C2B

Gymnastics

8 minutes of spits

Mobility

Shouulders

WOD 11-28-12

Strength Hang clean 10×2 then Press 9×3 @50% RM with 30 DU. Result: 135# (hanging squat clean) 70# (easy). Fitness AMRAP 12 5 C2B 10 DL at 185 lbs. 15 box jumps at 24″ Results: 5+6 DL (tired during WOD) CFY WOD AMRAP 10 250m run 30 DU Results: 8+ run

WOD 11-27-12

Mobility

hips

Strength

Off

Fitness

AM- For Time

15, 12, 9

Squat Clean (95 lbs.) & Deficit HSPU (45 lbs plates)

then,

12, 9, 6

Shoulder to overhead & bar facing Burpees

Results: 14:30

PM- For Time

30-25-20-15-10-5

Wall Balls ( 20#)

5-10-15-20-25-30

Burpees

Results: 12:38