Tuesday, July 31, 2012

WOD - July 31, 2012 (Tues)

5:30am

Strength 
Squat Clean
3x1@140#
3x1@160#
4x1@180#

WOD
7 Rounds:
3 Weighted Pull-Ups (45#)
3 Strict Pull-ups
7 Kipping Pull-ups
Rest 90 seconds

Cash-Out
5 Rounds for time
20 yard shuttle run
rest 15 seconds



                       Just ordered these beauties last night!


WOD - July 30, 2012 (Mon)

5:30am
Strength
Back Squat
1x3@190#
1x3@220#
1x6@245#

Recovery Row
3 Rounds
500M Row
1 min Rest
TIME = 7:36.4

GHD Work
3x12 GHD Sit-ups
3x12 GHR


5:00pm
MetCon
"Karen"
150 Wall balls for Time
TIME = 7:24 (**PR**)
Then...
"Annie"
50-40-30-20-10
DU's
Ab Mats
TIME = 7:07

Sunday, July 29, 2012

WOD - July 29, 2012 (Sun)

10:30am

Strength
1x1@135#
1x1@145#
1x1@155#
1x1@165#
1x1@175#
1x1@185# (FAIL)
1x1@185# (**PR**)

Conditioning 
2k Row for time
TIME = 8:18

WOD - July 28, 2012 (Sat)

10:30am

MetCon
Partner WOD
20 min AMRAP
10 Thrusters (95#)
10 Burpees
10 Box Jumps (24")
10 KBS (2 Pood)
300M Heavy Bag Carry (Shit felt like 150#)
ROUNDS COMPLETED = 5+26 (Greg and I evenly split this one)

Friday, July 27, 2012

WOD - July 27, 2012 (FrI)

5:30am

Strength
Front Squat Friday
1x5@145#
1x5@165#
1x6@190#

This is the end of week one doing the Wendler 5/3/1 Strength program

GHD
1a) 3x20 GHD sit-up rest - rest 60 sec.
1b) 3x20 Back extension - rest 60 sec.

5:00pm

MetCon
20min AMRAP
400m Run
Rest 90 sec.
Rounds = 8 (20:24)

Thursday, July 26, 2012

WOD - July 26, 2012 (Thurs)

5:30am

Strength
Bench Press
1x1@225#
1x1@235#
1x1@245#
1x1@255#
1x1@265# (Old PR.. Easy)
1x1@275# (Spotter touched the bar but I think I would have got it if he had not... I won't count as a new PR)

MetCon
10-9-8-7-6-5-4-3-2-1
HRPU
GHD Sit-ups
TIME = 4:00

Wednesday, July 25, 2012

WOD July 25, 2012 (Wed)

5:30am 

Strength
Squat Snatch
5x1@110#
5x1@125#
5x1@140# (failed the last one but redid it and got it)

5:00pm

Very excited for this one today. The last time I did "Fran" was 6 months ago with a time of 4:20(PR)

MetCon
"Fran"
21-15-9 Reps
Thrusters (95#)
Pull-ups
Time = 3:42 (**NEW PR**)

Cash Out
1 mile run
1a) 3x12 GHD
1b) 3x15 GHD sit-ups


My goal was 3:30 but I am happy with this time



DINNER


WOD July 24, 2012 (Tue)

4:30pm 

Strength
Squat cleans
5x1@135#
5x1@145#
5x1@165#

5:00pm

Metcon
30 Wall balls (20#)
30 KBS (1.5 Pood)
30 Walking Lunges
30 HRPU
30 Box Jumps (24")
30 DU's
30 Burpees
30 Ab Mats
30 Air Squats
30 Cal Row
Time = 11:34


WOD - July 23, 2012 (Mon)

4:30pm

Strength

Back Squat
1x5@175#
1x5@200#
1x5@225#

Deadlift
1x5@225#
1x3@275#
1x3@315#
1x3@315#
1x1@335#
1x1@345#
1x1@355#  -- failed...no belt :(

MetCon
3 Rounds for time of
9 Bar Roll-outs
6 Burpee Bar Jumps
3 DeadLifts at 80% of max (275#)
TIME = 3:50 somthing I think