Sean R WOD |
|
|
| Posted: 28 February 2011 10:34 PM |
[ Ignore ]
[ # 76 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
FIND YOUR 1 REP MAX (THAT MEANS - DROP THE WEIGHT AT LEAST ONCE:) 135 lbs.... could have pushed it a little harder but form is questionable at best
-break
15-12-9 rep rounds for time:
KB Swing 1.5/1 pood
Box Jump 20"
Wall Climb
Time: 11:35
|
|
|
|
|
|
| Posted: 28 February 2011 10:19 PM |
[ Ignore ]
[ # 77 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
2/25
warm up
1000m row
tabata OHS
Split snatch
built up to 8x95
WOD
10-1 pullups
1-10 power snatch (95#)
time: 15:55
2/21
45 min erg...2:00 split
|
|
|
|
|
|
| Posted: 16 February 2011 09:05 PM |
[ Ignore ]
[ # 78 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
2/16/11
500m row
400m run
weighted push ups - 5 x 3 55lbs for each set
1200 m
25 power snatch (rx 75)
800m run
25 ps
400 m
25 ps
16:08
|
|
|
|
|
|
| Posted: 16 February 2011 09:02 PM |
[ Ignore ]
[ # 79 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
2/10/11
warmup:
dynamic stretching
skill rope climb
got about 3/4 of the way up without legs
20 rep back squat day #5: missed 1
175
Finisher:
5 rounds
250 m row
20 planche push ups
20 wallballs 14#
time: 20ish
|
|
|
|
|
|
| Posted: 16 February 2011 08:58 PM |
[ Ignore ]
[ # 80 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
2/7/11
20 rep back squat: 175#
Finisher - Nicole
400m run
max pullups
**everytime you drop off the bar run 400m
77 pullups
|
|
|
|
|
|
| Posted: 16 February 2011 08:51 PM |
[ Ignore ]
[ # 81 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
2/3/11
CF
Warm Up
800m run
Skill
5 rounds
5 Bar MU (attempts)
5 front rolls
5 back rolls
Strength
Back Squat (Wendler Deloading)
5@95
5@115
5@135
WOD #1
1000m row
30 Deadlift (#135)
30 Burpees
8:40
|
|
|
|
|
|
| Posted: 16 February 2011 08:46 PM |
[ Ignore ]
[ # 82 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
1/31
3x500 rowing (easy, med, hard) avg about 1:45
double tabata
chair sit hold
superman arch hold
7 rounds
7 paralette HSPU knees on box
7 dead hang pull ups
Time: 13
3 rounds
400 m run
30 wall balls 14#
Time: 9:47
|
|
|
|
|
|
| Posted: 16 February 2011 08:41 PM |
[ Ignore ]
[ # 83 ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
.27.11
20 Rep Back Squat Day #2
215#
WOD
100x Double-unders
100x CF Push ups
100x Toes-to-bar
100x Box Jumps(24")
100x KB Swings(1.5)
1000m Row
39:40
|
|
|
|
|
|
| Posted: 16 February 2011 08:38 PM |
[ Ignore ]
|
|
|
Member
Total Posts: 85
Joined 2011-01-27
|
Mon Jan 24
400 m run
20 rep back squat
the Jack Lalanne...max effort pull ups/ push up for time in 30 min
25 rounds of 5 each
330
|
|
|
|
|
