Rob’s Workout Log |
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| Posted: 14 February 2012 09:39 AM |
[ Ignore ]
[ # 46 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Warm up
"annie"
50-40-30-20-10
DU
abmat situps
WOD #1
Double Tabata
ring dips
DB hang squat clean (40#)
(Rx) 5/4
WOD #2
3 rounds
250m row
21 Box jumps (24")
12 plate burpees (45#)
(Rx) 10:01
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| Posted: 13 February 2012 10:04 AM |
[ Ignore ]
[ # 47 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Warm up
1000m row
30 snatch grip deadlift
50 abmat situps
Strength
6 x 3 Power Snatch
115#
WOD
21-15-9
Power Snatch (100#, Rx was 115#)
T2B
9:33
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| Posted: 11 February 2012 07:45 PM |
[ Ignore ]
[ # 48 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
Clean
2 reps on the min for 5 min
165#
WOD
"The Chief"
5 rounds of
3 min AMRAP of
3 Power clean (135#)
6 push ups
9 squats
(Rx) 21+1
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| Posted: 10 February 2012 10:15 AM |
[ Ignore ]
[ # 49 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Warm Up
3 rounds
25 DU
10 ball slams
5 ring pullups
2 min hold in bottom of squat
WOD#1
(Untimed)
Progressive ladder of
Max Weighted pullups (24# vest)
Max height box jumps (36")
7,7
WOD #2
3 rounds
250 row for Calories w/:45 sec rest between
23, 21, 20
Strength
Deadlift
3 x 5
315#
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| Posted: 09 February 2012 12:00 PM |
[ Ignore ]
[ # 50 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Warm up
750m run
50 walking lunges (45#)
750m run
Strength
3-3-3-3-3 Turkish getup
1 Pood
w/ 10 hollow rocks or GHD situps between each set
WOD
"Helen" (ritch st. version)
3 rounds
350m run
21 KB swings (1.5 pood)
12 pull-ups
(rx) 8:31
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| Posted: 08 February 2012 09:47 AM |
[ Ignore ]
[ # 51 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
OHS
8 x 2 w/5 sec hold at bottom
2 @ 115#
2 @ 120#
2 @ 125#
2 @ 130#
WOD
"Jermey Sr" Magic Mike Edition
21-15-9
OHS (95#)
Burpee pullups
(Rx) 9:33
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| Posted: 07 February 2012 10:05 AM |
[ Ignore ]
[ # 52 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
Clean complex
1 rep is
1 clean shrug
1 clean pull
1 hang power clean
2 @ 145
2 @ 165
2 @ 175
2 @ 180
WOD
"DT"
5 rounds of
12 deadlift (145#, Rx was 155#)
9 HPC
6 Push Jerk
13:57
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| Posted: 06 February 2012 11:54 AM |
[ Ignore ]
[ # 53 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
DB Floor Press
20 sec on 40 sec off for 10 min
25#
WOD
3 rounds
1000m row
30 ring dips
(Rx) 22:27
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| Posted: 03 February 2012 02:31 PM |
[ Ignore ]
[ # 54 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
Muscle Snatch
5,4,3,2,1
95#
105#
115#
120#
WOD
12min AMRAP
8 Hang Power Snatch (75#)
4 HSPU (30" box)
8
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| Posted: 01 February 2012 09:35 AM |
[ Ignore ]
[ # 55 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
Power Snatch 5x5
115#
115#
120#
120#
120#
WOD
"Jeremy"
75 Power Snatch (75#)
(Rx)5:58
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| Posted: 31 January 2012 10:09 AM |
[ Ignore ]
[ # 56 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
Hi bar Back Squat
5-5-5-5-5
185#
185#
185#
190#
190#
WOD
50-40-30-20-10
Overhead lunges (45#)
DU
(Rx) 13:20
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| Posted: 30 January 2012 09:56 AM |
[ Ignore ]
[ # 57 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
WOD
400m run
30 wall ball
30 box jumps
(Rx)24:50
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| Posted: 28 January 2012 10:51 AM |
[ Ignore ]
[ # 58 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
WOD
5 rounds
22 KB swings (2 pood)
22 box jumps (24")
350m run
22 burpees
22 wall balls (20#)
(Rx) 41:43
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| Posted: 26 January 2012 10:10 AM |
[ Ignore ]
[ # 59 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
Seasaw DB Press 5x5 (5 each arm)
w/max ring pushups after
#40
WOD
7 min AMRAP
7 push press (95#)
7 KB swings (1.5 pood)
10 rounds
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| Posted: 25 January 2012 10:35 AM |
[ Ignore ]
[ # 60 ]
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Sr. Member
Total Posts: 464
Joined 2010-07-19
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CF
Strength
1 RM Power Snatch
5@95
5@105
4@115
3@120
2@125
1@130 (PR)
WOD
20 min AMRAP
10 Power Snatch (95#)
10 box jumps (24")
150m row
(Rx) 6+6
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