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 … Continue reading
WOD 12-8-12
Tabata Madness Brethren CF 4 x 4 tabata Squats, plank push up, v ups, mountain climbers Rest 2 min 4 x 4 tabata Crossover jumps, jumping lungs, Hollow rock, Snatch balance Rest 2 x 2 tabata Bicycle Straight leg sit up. Tabata. My Result: Killer!.
WOD 12-7-12
WOD 12/07 EMOTM 10 2 Cleans @ 50% Back Squat Diane (155 lbs.) 21-15-9 Deadlift and HSPU Then Annie 50-40-30-20-10 DU and situps 10 minute cap. . My Result: Cleans: 125 lbs (power, hang) Diane (4:50) + 234.
WOD 12-5-12
WOD 12/06 30 Burpees 20 Wallballs 10 Chest to Bar 100 Double Unders 10 Chest to Bar 20 Wallballs 30 Burpees. . My Result: 8:06 14#.
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 … Continue reading
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: … Continue reading
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
WOD 11-26-12
Mobility Squat prep: lacross ball hips and glutes, squat stance, hip distraction and good mornings Gymnatics : 15 minutes Max distance every 50 yards (tough one on concrete!, redo in grass) 6 skin the cats Strength AM- Shoulder Press 1 RM Results: 130 lbs. PR PM- Squat pause 1 RM Results: 245 lbs (250 lbs … Continue reading
WOD 11-26-12
Mobility Squat prep: lacross ball hips and glutes, squat stance, hip distraction and good mornings Gymnatics : 15 minutes Max distance every 50 yards (tough one on concrete!, redo in grass) 6 skin the cats Strength AM- Shoulder Press 1 RM Results: 130 lbs. PR PM- Squat pause 1 RM Results: 245 lbs … Continue reading
barbbraden 