This was a quick and painful one:
5 rnds for time:
15 hang cleans at 135 lbs
15 Situps
Time: 7:32
Wednesday, May 30, 2012
Murph
This is the regular Memorial Day wod:
"Murph"
For Time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Time: 35:50
I am pretty sure this is a PR.
"Murph"
For Time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Time: 35:50
I am pretty sure this is a PR.
Wednesday, May 23, 2012
Single Back Squats
We just did back squats a week ago, plus my legs are smoked from this week.
Single Back Squats
1, 1, 1, 1, 1
Weight: 315 was max
Not a PR
Single Back Squats
1, 1, 1, 1, 1
Weight: 315 was max
Not a PR
Strength chipper
This was an awesome metcon:
For total max reps
400m Run
Handstand push ups
400m Run
Pull ups
200m Run
KB Swings
200m Run
Push press
400m Run
Push ups
400m Run
Toes to bar
Reps: 240
I really can't remember each exercise individually.
For total max reps
400m Run
Handstand push ups
400m Run
Pull ups
200m Run
KB Swings
200m Run
Push press
400m Run
Push ups
400m Run
Toes to bar
Reps: 240
I really can't remember each exercise individually.
Tuesday, May 22, 2012
DT
I always look forward to this wod, and it always sucks:
"DT"
5 rounds for time
12 deadlifts at 155
9 hang power cleans at 155
6 push jerks at 155
Time: 9:48
This is a pr by almost 1 minute. Pretty excited.
"DT"
5 rounds for time
12 deadlifts at 155
9 hang power cleans at 155
6 push jerks at 155
Time: 9:48
This is a pr by almost 1 minute. Pretty excited.
Monday, May 21, 2012
30 Muscle Ups for time
One of my favorite wods:
30 Muscle Ups for time
Time: 5:45
That is like a 30 second PR. Awesome.
30 Muscle Ups for time
Time: 5:45
That is like a 30 second PR. Awesome.
Wednesday, May 16, 2012
KB swings, sit-ups, and burpees
This looked like a killer wod:
AMRAP 30 minutes
10 KB swings at 2 pood
10 sit-ups
10 burpees
Rounds: 15 plus 23 reps
It was a terrible wod.
AMRAP 30 minutes
10 KB swings at 2 pood
10 sit-ups
10 burpees
Rounds: 15 plus 23 reps
It was a terrible wod.
Monday, May 14, 2012
Single Back Squats
Good start to the week. Need a good heavy day every so often.
Back Squats
1, 1, 1, 1, 1
weight: 325 (PR)
Between each round I did 20 air squats and 7 MUs. They went pretty well.
Back Squats
1, 1, 1, 1, 1
weight: 325 (PR)
Between each round I did 20 air squats and 7 MUs. They went pretty well.
Thursday, May 10, 2012
3x3 Deadlifts
This was yesterday's wod.
3x3 Deadlifts
3, 3, 3
weight: 365
I have no idea what my other weights were, but I pulled 365 without hurting my back. I am happy with this.
3x3 Deadlifts
3, 3, 3
weight: 365
I have no idea what my other weights were, but I pulled 365 without hurting my back. I am happy with this.
Wednesday, May 9, 2012
Push Jerks, Pullups, and High Pulls
This was a quick wod. Not too bad.
3 rnds for time:
10 Push Jerks at 135 lbs
10 Chest to bar Pullups
10 KB high pulls at 2 pood
Time: 3:56
This wod felt slower than it was. I wanted to do the pullups unbroken, but they were not.
Wednesday, May 2, 2012
RJ
This looked like a brutal hero. It was:
"RJ"
5 rounds for time
800m run
5 rope climbs
50 pushups
Time: 41:38
Not too bad. I had to wait a lot for others to share the rope. I don't think that slowed me down much. I would have been resting on the rope anyway.
"RJ"
5 rounds for time
800m run
5 rope climbs
50 pushups
Time: 41:38
Not too bad. I had to wait a lot for others to share the rope. I don't think that slowed me down much. I would have been resting on the rope anyway.
Tuesday, May 1, 2012
Bear complex
This is one of my favorite wods. However, today was a twist: you had to stop at each separate lift.
Bear Complex
7, 7, 7
Deadlift
Hang power clean
Front squat
Push press
Back squat
Push press
Control to ground
Tap and go
Weight: 115, 135, 140
I am really happy with 140. Afterwards I did a snatch complex. Instead of the clean and front squat, I did a hang power snatch and over head squat. I did 95 lbs.
Bear Complex
7, 7, 7
Deadlift
Hang power clean
Front squat
Push press
Back squat
Push press
Control to ground
Tap and go
Weight: 115, 135, 140
I am really happy with 140. Afterwards I did a snatch complex. Instead of the clean and front squat, I did a hang power snatch and over head squat. I did 95 lbs.
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