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WOD 5/14 - 5/20
5/14/2012 9:23:20 PM
Bike : 10 miles
Run : 1.5 miles
Run : 1.5 miles
5/14/2012 9:41:53 PM
Squats: 245 X 5 X 3
Press: 125 X 5 X 2.5 (working on it
)
Deads: 295 X 5 X 1 (got 315 x 2 last week)
Ran 1 10 minute mile after.
Press: 125 X 5 X 2.5 (working on it
)
Deads: 295 X 5 X 1 (got 315 x 2 last week)
Ran 1 10 minute mile after.
5/15/2012 2:41:53 PM
With 20lb vest
Pushups 6x30
Pullups 6x10
Knee bends 6x30
Pushups 6x30
Pullups 6x10
Knee bends 6x30
5/15/2012 3:11:55 PM
Monday
SWOD
Back Squats 3x5
WOD
4 rounds for time
400M run with 45#plate
20 Sit ups with 45#plate
30 Squats with 45#plate
18:57
Tuesday
SWOD
Bench
Press
WOD
21,15,9
Over head squats 75#
KB Swings 70#
3:50
SWOD
Back Squats 3x5
WOD
4 rounds for time
400M run with 45#plate
20 Sit ups with 45#plate
30 Squats with 45#plate
18:57
Tuesday
SWOD
Bench
Press
WOD
21,15,9
Over head squats 75#
KB Swings 70#
3:50
5/15/2012 9:01:31 PM
30 min - machine workout.
5/16/2012 2:19:00 PM
Wendsday
You must preform a 50M sprint before each movement
40ft of Walking Lunges
40-Tire steps (left/right=1)
40-Ball Slams #30M #20W
40-Box Jumps (fast-do not open hips!)
40ft. Crab Walk
40M of Farmer carry 45′sM 35′sW each hand
40ft Tire flips (use light tire-needs to be a fast movement)
40M Run with plate over head
40-elevated jacks
40ft Bear Crawl
40-Heavy rope skips (green rope)
40 Push press #75
40 Burpees
18:59 wasted about 2 minutes having to run and look at the board to see what was next
You must preform a 50M sprint before each movement
40ft of Walking Lunges
40-Tire steps (left/right=1)
40-Ball Slams #30M #20W
40-Box Jumps (fast-do not open hips!)
40ft. Crab Walk
40M of Farmer carry 45′sM 35′sW each hand
40ft Tire flips (use light tire-needs to be a fast movement)
40M Run with plate over head
40-elevated jacks
40ft Bear Crawl
40-Heavy rope skips (green rope)
40 Push press #75
40 Burpees
18:59 wasted about 2 minutes having to run and look at the board to see what was next
5/16/2012 9:49:16 PM
Run: 5K
5/17/2012 9:44:55 AM
20120513
For time
Run 800m
28 swings, 60#
28 DHPU
28 Clean and press, 60# DB's
28 DHPU
Run 800m
29:30
20120514
AMRAP 20
10 bar dips
15 burpees
20 walking lunge steps
7 rounds plus dips, 3 burpees
For time
Run 800m
28 swings, 60#
28 DHPU
28 Clean and press, 60# DB's
28 DHPU
Run 800m
29:30
20120514
AMRAP 20
10 bar dips
15 burpees
20 walking lunge steps
7 rounds plus dips, 3 burpees
5/17/2012 4:42:29 PM
20120517
WOD A
15-10-5
Back squat 245#
Swings 75#
12:30
Wod B
For time
10 burpees
10 burpee pullups
10 burpee box jumps
10 burpee pullups
10 burpees
5:15
WOD A
15-10-5
Back squat 245#
Swings 75#
12:30
Wod B
For time
10 burpees
10 burpee pullups
10 burpee box jumps
10 burpee pullups
10 burpees
5:15
5/18/2012 4:30:51 PM
SWOD
Deadlifts Nothing crazy heavy
WOD
21,15,9
Power cleans 155#
Ring dips
11:40
Xtra cred
5 250M rowing sprints
Deadlifts Nothing crazy heavy
WOD
21,15,9
Power cleans 155#
Ring dips
11:40
Xtra cred
5 250M rowing sprints
5/19/2012 6:30:44 PM
Friday
strength training : 30 min
Sat
Run : 2 miles
Walk : 2 miles
Tennis : 30 min
5/19/2012 6:56:44 PM
Shot a match and did some sprinting. Hip flexors are sore already.
5/20/2012 1:16:18 PM
5/17: Jog 3.7mi., 0.8k ft elev. gain
5/18: Jog w/ 35#, 3.6mi., 0.8k ft
5/20: Jog w/ 35#, 3.6mi., 0.7k ft
5/18: Jog w/ 35#, 3.6mi., 0.8k ft
5/20: Jog w/ 35#, 3.6mi., 0.7k ft
5/20/2012 1:19:09 PM
With 20lb vest
Pushups 15x20
Curl/situps 15x20
Pushups 15x20
Curl/situps 15x20
5/20/2012 1:31:12 PM
Bike : 45 miles
Storming of Thunder Ridge ride.
Storming of Thunder Ridge ride.
