TUESDAY 140218
Back squat
4x8@80%
45-95-145-145-145-145
WOD
400m plate run (25#)
35 thrusters (45#)
21 pull ups
21 thrusters (65#)
15 pull ups
15 thrusters (95#)
400m plate run (25#)
(20:50)
Tuesday, February 18, 2014
TUESDAY 140218
Monday, February 17, 2014
MONDAY 140217
MONDAY 140217
3-position cleans + 1 jerk
High hang
Hang
Low hang
95-115-135-155
30 Muscle-Ups for time.*
*If you do not have Muscle-Ups you will complete:
3 rounds not for time of:
10 Seated Band Muscle-Ups
http://gymnasticswod.com/content/muscle-transition-progression-pt2
10 V-sit Hip extension
10 Hollow/Arch Swings on the Rings
Friday, February 14, 2014
FRIDAY 140214
FRIDAY 140210
Back squat 4x8 @ 75%
95-135(7)-135
5 rounds
30 kb swings (20kg)
15 wall balls (14#)
7 power snatch (65#)
Rest 1:1
(24:48)
2:48
2:39
2:45
2:51
2:39
Thursday, February 13, 2014
CF Games Open 13.2 (44)
THURSDAY 140213
Find 1RM Snatch in 10 minutes
65-75-95-115(f)-115
Find 1RM clean & jerk in 10 minutes
95-115-125-145-165-165
CF Games Open 13.2
AMRAP in 7 minutes
3 clean & jerk
3 toes to bar
6 C&J
6 T2B
9 C&J
9 T2B...
(44 reps) squat clean
TUESDAY 140211
TUESDAY 140211
15- min find ME
2 hang clean + 1 jerk
65-75-95-115
21-15-9
Deadlift (95#)
GHD (abmat sit up)
4:54
Legs are DOMS'd to max. You are an idiot for hitting Monday's WOD...
Monday, February 10, 2014
DAY ONE
MONDAY 140210
First day of 5-days-a-week at CF Conversion. They just started using CF Outlaw programming. Coincidence? First day back since Thanksgiving. This is going to SUCK!!
Back squat
1x8 @ 80% (135)
2x5 @ 85% (155) ouch
1x3 @ 90% (175)
METCON
5 rounds
1:00 ME wall balls (14#)
0:20 ME box jump step down (20")
0:40 rest
(135) brutal
30-5
28-3
22-3
20-2
20-2
(138-oops)
Foot is okay. Sleep was a little crappy (22:00-4:45). Meals ok plus choc chip cookies...
Tuesday, January 21, 2014
Monday, January 13, 2014
Intervention (4 rds)
MONDAY 140113
Intervention
Farmers carry (40#)
15 Kb swings (16-kg)
10 Kb front squat (5-R/L - 16-kg)
10 ring rows
10 push ups
4 rds + one farmers carry
Sore from Fridays run. Still feel rt foot but okay. Need to stretch it more and look up planter fascia tx in Supple Leopard...
Saturday, January 4, 2014
Monday, December 30, 2013
Tuesday, December 10, 2013
Front Squat 4-4-4-4-4 (115#)
FS 65-75-85-95-105-115
WOD:
4RFT
30 MB sit-ups
20 pistols (green band)
10 barbell step ups (75#)
(20:27)
5:28-5:19-5:06-4:33 (miscounted?)
Monday, December 9, 2013
Friday, December 6, 2013
FRIDAY 131206
Hang Power Snatch 3-3-3-3-3
65-75-85-95-105
WOD 4RFT
40 double unders
20 T2B
10 OHS (65#)
3RFT (15:52)
4:15
5:34
6:02 called it one round early...
Tuesday, December 3, 2013
TUESDAY 131203
EMOM 8-min
Even 3 Power Clean (95#)
Odd 6 burpees
800m run (4:00)
20 SDHP (75#)
400m run (2:34)
20 Push Jerks (75#)
800m run (4:32)
(16:30)
Subscribe to:
Posts (Atom)
Posts
