4/30/13

WOD

Strength skill

A1) Pullup ladder 1st set 1,2,3 2nd set 1,2,3 3rd set 2,2,4

A2) Bike 800m x3

MetCon

Tabata

A1) crunches

A2) jump rope

B1) Spread eagle Leg Sit-ups

B2) jump rope

C1) leg lifts

C2) jump rope

D1) plank

D2) jump rope

WOD

Strength skill

A1) Power Snatch 6x2 @80% 125

A2) Pull Ups 6x2

 

MetCon

Running

60 secs on 90 secs off x 5 sets

4/16/13

WOD

Strength skill

A1) Front Squat 3RM; 2x3 205x2x3 This was the limit of what my shoulders could hold

B1) Shoulder Mobs

MetCon

1/2 Tabata Tuesday 4 tabata sets of each exercise

A1) Pushups

B1) Jumping Squats

C1) Push Press

4/15/13

Strength skill

A1) Clean 6 sets of 2 @ %70 145

A2) 4 Hurdle hops and sprint 5 sets

MetCon

1 Mille run for time 18:00

4-10-13

WOD

Strength skill

A1) Heaving Snatch Balance 5 sets of 1 increasing in weight

65 65 75 85 95 95 felt good was able to get all the way into the hole

A2) Clean Pull 5 sets of 5 @ %80 (185)

MetCon

3 Rounds

15 Ground to OH (45, 55, 65)

15 feet elevated pushups

 

7:37

 

 

4-9-13

WOD

Strength skill

A1) Press 5 x 5 @ 75% 120

B1) Farmers Walk 40 yds 45lbs each hand

C1) Ankle Mobs x6 each side

MetCon

Tabata alternating

A1) Pushups

A2) Jump Rope

B1)Situps

B2) Jump Rope

C1)BW Rows

C2) Jump Rope

D1)Bench Dips

D2)Jump Rope

4-5-13

WOD

Strength/Skill

A1) Find Back Squat 1RM in 10 min (355) High Bar ATG

B1) L-sit max time x 3; rest 2 min

Metcon

21-15-9

150 lb deadlift

dips

8:10

4-3-13

WOD

Strength/Skill

Find Snatch 1RM in 20 min

 

155x1

Need more work on getting under the bar

 

Metcon

21-15-9

Burpees

Kbell Swing 55 lb

5:50 the burpees were done to an elevated step next time will do them to the floor 

4/2/13

Military
120x3
135x3
150x4

10 rounds
5 body weight rows
4 oh squats empty bar my flexibility sucks