6am
Partner 'light' w/girls
30 Power snatch @55
40 Burpee Box jumps
50 KB swings 16kg
Missing one gal, so I stepped in as partner, yes, this looks just like Saturday's WOD, so completely different intensity this am.
9am
Warm-up
R400
Range of Motion
2Rnds
10 Dips
10 KB swings
10 Jumping lunges
WOD
Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes, repeat x5
35:55
Strength
Jerk
3 rnds, 10 reps
Time to be done. Tough day ;)
Showing posts with label squats. Show all posts
Showing posts with label squats. Show all posts
Monday, April 30, 2012
Monday, September 20, 2010
Burn Baby Burn
Backsquat
1-1-1
140 PR
3RFT
3 Rope climbs
21 Dips - banded on rings
50 Squats
16:54
Definately feeling the dips and climbs in the shoulders. Good feeling ;-)
1-1-1
140 PR
3RFT
3 Rope climbs
21 Dips - banded on rings
50 Squats
16:54
Definately feeling the dips and climbs in the shoulders. Good feeling ;-)
Tuesday, September 7, 2010
Damn, Damn, DAMN!
Didn't feel bad about today's WOD, actually a good one. But my form was crap! WTF? I am ususally so focused on form. So I got demoted in weight, even though I asked not to. I WAS PEEVED~ It was the right call, but I was so fired up...I left and came back for a second deal.
5/3/1 Push Press (damn issues on that form too, jerk!) Max 80
3RFT
R400
30 Box Jumps
20 Deadlifts (205/135) - 2 rnds 135, 1 rnd 115
15:28
R1M - damn happy with my run 7:46 weighted 10# vest whole wod
40 pull ups/40 bar dips
100 squats unbroken!
Oh, so then I find out this is a fraction of Luce! Found it scribbled on a sticky note but took the run as a mile and only one round...must have been a SEAL Fit warm up - ahahaha! Now does that mean I had two crappy WOD's since I didn't even get the second one right?
It's all good. Tomorrow will be awesome!
5/3/1 Push Press (damn issues on that form too, jerk!) Max 80
3RFT
R400
30 Box Jumps
20 Deadlifts (205/135) - 2 rnds 135, 1 rnd 115
15:28
R1M - damn happy with my run 7:46 weighted 10# vest whole wod
40 pull ups/40 bar dips
100 squats unbroken!
Oh, so then I find out this is a fraction of Luce! Found it scribbled on a sticky note but took the run as a mile and only one round...must have been a SEAL Fit warm up - ahahaha! Now does that mean I had two crappy WOD's since I didn't even get the second one right?
It's all good. Tomorrow will be awesome!
Friday, August 20, 2010
The Chief! - oh yeah
One of my favs...haven't done it for a while though. Let's get to it!
WM
R800
10 pull ups
10 push ups
10 sit ups
jumping lunges
10 sit ups
WOD
5 Rounds
3 Power cleans Rx 85#
6 push ups - I went hands up chest on ground today
9 squats
3 minutes on 1 rest, count all full worksets per round.
5,5,5,5,4 = 24
Right on!
WM
R800
10 pull ups
10 push ups
10 sit ups
jumping lunges
10 sit ups
WOD
5 Rounds
3 Power cleans Rx 85#
6 push ups - I went hands up chest on ground today
9 squats
3 minutes on 1 rest, count all full worksets per round.
5,5,5,5,4 = 24
Right on!
Monday, July 12, 2010
Is it Friday yet?!
It was a warm am, so coaches thought we'd get in with the 11 ups today for a swim.
Total yd - 1800
Will need to post full workout later~
Monday's Pre-WOD was the dusey!
Run 1.5 mi with 12# weighted vest
13:09
60 4-count flutter kick
21 Wall ball unbroken
21 KB OH swing
15 RFT
5 pull up
10 push up
15 squat
with 8# weighted vest - what was I thinking?!
15:35 (need to confirm time but it was somwhere in there)
GREAT WOD! really think I could have upped the weight on the pull ups, but the push ups were hard. very fun~
jgirl
Total yd - 1800
Will need to post full workout later~
Monday's Pre-WOD was the dusey!
Run 1.5 mi with 12# weighted vest
13:09
60 4-count flutter kick
21 Wall ball unbroken
21 KB OH swing
15 RFT
5 pull up
10 push up
15 squat
with 8# weighted vest - what was I thinking?!
15:35 (need to confirm time but it was somwhere in there)
GREAT WOD! really think I could have upped the weight on the pull ups, but the push ups were hard. very fun~
jgirl
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