WOD

20110929


Deadlift

1-1-1-1-1-1-1 (90% 1RM)

165-165-185(f)-175(F)-165-175(F)-165

AMRAP 7 Minutes
5 Overhead Squats (115/85) 55# first two rounds / 35# last four rounds
15 Box Jumps (24/20) used 12in box
Post loads and times to comments.

6 plus 13

WOD

20110927


Tabata: 8 Rounds of 20 seconds on, 10 seconds off:
Pull-ups
Push-ups
Sit-ups
Squats
Post total reps to comments.


295 reps with red band pullups after 2nd round, pushups on knees.

WOD

20110926
Squat

1-1-1-1-1-1-1 (90% 1RM)

I did 135 across the board. Next time, I'm gonna try to up it around rep 3 and see if I can get a new 1RM PR (currently 155).

AMRAP 10 Minutes
10 DB Push-Press (45/30) - I used 20#
10 DB Step Ups (24/20)

7 rounds plus 14.

Use the same dumbbells for each exercise. Step ups are with 2 DBs.

Fight Gone Bad 6

20110924

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps) I did 12# ball, 8ft target
Sumo deadlift high-pull: 75 pounds (Reps) I did women's RX 55#
Box Jump: 20″ box (Reps) I stepped up vs jumped
Push-press: 75 pounds (Reps) I did 55# women's RX
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

My total score was 257

Rock and Roll half marathon Philadelphia

20110918

Garmin Connect readout 

Finished in 2:11

Stopped after mile 1 for bathroom break :o)

WOD

20110915
Deadlift

3-3-3-3-3 (70-80%)

155-155-155-155-155

“Half Mary”
AMRAP 10 Minutes
5 HSPU
10 Pistols
15 Pull-ups

I scaled to 3/6/9 20# seated dumbbell press, pistols with green band, and pullups with red band

I did 5 rounds plus 15 reps

WOD

20110914

Bench Press
3-3-3-3-3

65-75(F at rep 1)-70-70-75(F at rep 2)

4 Rounds
5 Squat Snatch (115/75) I did 35# and went to hang squat snatch at round 2
10 Burpees

7:11

squat snatches turned ugly early. Became power snatches and OHSes.