WOD:
5 Rds. for Time:
5 Front Squats
5 Pull-ups
400 mtr. Run
LW: 26:18, 75# Front Squats
Comments:
Exhausting! It was so hot and humid. I seriously wondered if I could finish it. (Slow time, but glad to have completed the WOD).
Monday, June 30, 2014
Friday, June 27, 2014
Fri., June 27, 2014
WOD:
3 Rds. for Time:
50 Calorie Row
25 GHD Sit-ups
10 Pull-ups
CW: 22:15
LW: 25:35 (pull-ups from box)
Comments:
We were both SO tired during this workout. I think the rowing did us in after the rowing the previous day. Glad it was the last WOD of the week!
3 Rds. for Time:
50 Calorie Row
25 GHD Sit-ups
10 Pull-ups
CW: 22:15
LW: 25:35 (pull-ups from box)
Comments:
We were both SO tired during this workout. I think the rowing did us in after the rowing the previous day. Glad it was the last WOD of the week!
Thursday, June 26, 2014
Thurs., June 26, 2014
WOD:
10 Rounds for Time:
Row for 1 min.
Rest 15 sec.
Supine Pull-ups for 30 sec.
Rest 15 sec.
CW: Row was under 200/500 mtr. rate,106 Supins PU's
LW: 205.5 mtr. avg. row, 109 Supine PU's
10 Rounds for Time:
Row for 1 min.
Rest 15 sec.
Supine Pull-ups for 30 sec.
Rest 15 sec.
CW: Row was under 200/500 mtr. rate,106 Supins PU's
LW: 205.5 mtr. avg. row, 109 Supine PU's
Wednesday, June 25, 2014
Wed., June 25, 2014
WOD:
4 Rds. for Time:
50 Squats
40 Back Extensions
30 Push-ups
CW: 20:50
LW: 23:30
Comments:
A tiring workout, especially because our legs were sore form the previous days' runs.
4 Rds. for Time:
50 Squats
40 Back Extensions
30 Push-ups
CW: 20:50
LW: 23:30
Comments:
A tiring workout, especially because our legs were sore form the previous days' runs.
Tuesday, June 24, 2014
Tues., June 24, 2014
WOD:
10 - 100 mtr. Sprints
CW: 31, 29, 29, 27, 26, 25, 26, 28 - had to stop after 8th sprint(pulled muscle in calf), Avg. Sprint Time: 27.6 sec.
LW: 32, 30, 30, 30, 29, 28, 28, 28, 28, 27. Avg. Sprint Time: 29 sec.
Cool Down:
Pull-up Exercises
10 - 100 mtr. Sprints
CW: 31, 29, 29, 27, 26, 25, 26, 28 - had to stop after 8th sprint(pulled muscle in calf), Avg. Sprint Time: 27.6 sec.
LW: 32, 30, 30, 30, 29, 28, 28, 28, 28, 27. Avg. Sprint Time: 29 sec.
Cool Down:
Pull-up Exercises
Monday, June 23, 2014
Mon., June 23, 2014
WOD:
As many rounds as possible in 20 mins.:
5 Thrusters
7 Hang Power Cleans
10 Summo Deadlifts Highpulls
CW: 8 rds. plus 5 Thrusters, 60#
LW: 5 Rds. plus 5 Thrusters, 7 Hang Power Cleans, 5 SDHP
Comments:
I really struggled with the SDHP's. They were tough and slowed me down!!
As many rounds as possible in 20 mins.:
5 Thrusters
7 Hang Power Cleans
10 Summo Deadlifts Highpulls
CW: 8 rds. plus 5 Thrusters, 60#
LW: 5 Rds. plus 5 Thrusters, 7 Hang Power Cleans, 5 SDHP
Comments:
I really struggled with the SDHP's. They were tough and slowed me down!!
Friday, June 20, 2014
Fri., June 20, 2014
WOD: 5 Rounds for Time:
5 Elevated Push-ups
10 Pistols (alternating legs)
10 Supine Pull-ups
12 Deadlifts
9 Hang Power Cleans
6 Power Jerks
CW: 23:11, 1 x 75#, 4 x 65#
LW: 26:26, 50#
5 Elevated Push-ups
10 Pistols (alternating legs)
10 Supine Pull-ups
12 Deadlifts
9 Hang Power Cleans
6 Power Jerks
CW: 23:11, 1 x 75#, 4 x 65#
LW: 26:26, 50#
Thursday, June 19, 2014
Thurs., June 19, 2014
WOD:
3 Rounds for Time:
25 Big Ball Sit-ups
5 Clean & Jerks
CW: 9:36, 95 # C & J's
LW: 8:05, 55# C & J's (should have gone heavier)
3 Rounds for Time:
25 Big Ball Sit-ups
5 Clean & Jerks
CW: 9:36, 95 # C & J's
LW: 8:05, 55# C & J's (should have gone heavier)
Tuesday, June 17, 2014
Monday, June 16, 2014
Mon. June 16, 2014 (LW sick)
WOD:
3 Rounds for Time:
30 Medicine Ball Cleans
800 meter Run
CW: 2807 (12# medicine ball used)
3 Rounds for Time:
30 Medicine Ball Cleans
800 meter Run
CW: 2807 (12# medicine ball used)
Friday, June 13, 2014
Fri., June 13, 2014
WOD:
AMRAP in 15 mins:
10 Pull-ups
20 Wall Balls
Run 200 mtrs.
CW: 4 rounds (running went into 16th minute)
LW: 4 rounds (running went into 16th or 17th minute)
Cool Down:
CW: jump rope
LW: walk to D & W with dog
AMRAP in 15 mins:
10 Pull-ups
20 Wall Balls
Run 200 mtrs.
CW: 4 rounds (running went into 16th minute)
LW: 4 rounds (running went into 16th or 17th minute)
Cool Down:
CW: jump rope
LW: walk to D & W with dog
Thursday, June 12, 2014
Thurs., June 12, 2014
WOD:
75 Power Snatches
CW: 12:48 (bar)
LW: 22:10 (bar)
Comments: Tough. Did in pieces the way Brad encouraged Kaitlin to. Not sure my form was as good as it should be, but not terrible,either.I am just happy I did all 75.
75 Power Snatches
CW: 12:48 (bar)
LW: 22:10 (bar)
Comments: Tough. Did in pieces the way Brad encouraged Kaitlin to. Not sure my form was as good as it should be, but not terrible,either.I am just happy I did all 75.
Wednesday, June 11, 2014
Tuesday, June 10, 2014
Tues., June 10, 2014
WOD:
3 Rounds for Time:
Row for 15 calories burned
10 Hurdle Hop Burpees
CW: 8:46
LW: 8:52
3 Rounds for Time:
Row for 15 calories burned
10 Hurdle Hop Burpees
CW: 8:46
LW: 8:52
Monday, June 9, 2014
Mon., June 9, 2014
WOD:
5 rounds for Time:
Run 400 mtrs.
15 Thrusters
CW: 30:30, 65# Thrusters
LW: 29:40, 45# Thrusters
Comments:
EXHAUSTING!!
5 rounds for Time:
Run 400 mtrs.
15 Thrusters
CW: 30:30, 65# Thrusters
LW: 29:40, 45# Thrusters
Comments:
EXHAUSTING!!
Friday, June 6, 2014
Fri., June 6, 2014
WOD:
For Time:
21 - 15 - 9
Deadlifts (Back Squats for LW)
Jumping Pull-ups
CW: 15:09, 155# DL's
LW: 11:09, 95 # Back Squats
For Time:
21 - 15 - 9
Deadlifts (Back Squats for LW)
Jumping Pull-ups
CW: 15:09, 155# DL's
LW: 11:09, 95 # Back Squats
Thursday, June 5, 2014
Thurs., June 5, 2014
WOD:
For Time:
21 - 15- 9
Squat Cleans
Elevated Push-ups
CW: 12:38 (65#)
LW: 14:51 (55#)
Cool Down:
Run around block with Guinness
For Time:
21 - 15- 9
Squat Cleans
Elevated Push-ups
CW: 12:38 (65#)
LW: 14:51 (55#)
Cool Down:
Run around block with Guinness
Subscribe to:
Posts (Atom)