Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Scaled to:
100# deadlifts, otherwise everything rx'd.
9 full rounds
Warmup: 500 single unders, shoulder mobility stuff, box jumps 20@16", deadlifts 10@100#, 10 pushups
Tuesday, March 29, 2011
Monday, March 28, 2011
03/28 WOD
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Scaled to 1/2 (not ready for that volume).
7:25
Warmup: 500 single unders, CFWUx1 (mods - OHS@45#, ring dips)
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Scaled to 1/2 (not ready for that volume).
7:25
Warmup: 500 single unders, CFWUx1 (mods - OHS@45#, ring dips)
Sunday, March 27, 2011
03/27 WOD
Softball practice in the AM then later that night:
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Scaled clean and jerks to 95#
8:10 first mile, 5:29 800m, 9:27 second mile. 32:10 overall time.
Warmup: CFWUx1 (OHS@45#, ring dips), shoulder mobility stuff, C&J's 10@45#, 5@65#, 5@95#
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Scaled clean and jerks to 95#
8:10 first mile, 5:29 800m, 9:27 second mile. 32:10 overall time.
Warmup: CFWUx1 (OHS@45#, ring dips), shoulder mobility stuff, C&J's 10@45#, 5@65#, 5@95#
Friday, March 25, 2011
03/25 WOD
Okay getting back to CF programming...
21-15-9
Deadlift @ 135#
OHS @ 65#
7:02
Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 5@135# deadlifts
21-15-9
Deadlift @ 135#
OHS @ 65#
7:02
Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 5@135# deadlifts
Thursday, March 24, 2011
03/24 WOD
Bench press 4x10
Easing back into it...
45 (15 reps) - 95 - 115 135
Warmup: 10 mins barefoot jump rope, shoulder mobility stuff, CFWUx2 (mods - OHS@45#, ring dips, chin ups)
Easing back into it...
45 (15 reps) - 95 - 115 135
Warmup: 10 mins barefoot jump rope, shoulder mobility stuff, CFWUx2 (mods - OHS@45#, ring dips, chin ups)
Wednesday, March 23, 2011
03/23 WOD
Building back up after the break. Did some light stuff.
Back squats 3x10
65 - 115 - 135
Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx2 (mods - OHS@45#, ring dips), 2x10 shoulder press @45#, 1x10@65#
Back squats 3x10
65 - 115 - 135
Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx2 (mods - OHS@45#, ring dips), 2x10 shoulder press @45#, 1x10@65#
Tuesday, March 22, 2011
03/22 WOD
Run 5K
Okay the rest for the neck is over. Time to start getting back into shape. Lot of fitness lost. Long road back (but not much time before the adventure race).
26:01
Warmup: none
C/D: none
Okay the rest for the neck is over. Time to start getting back into shape. Lot of fitness lost. Long road back (but not much time before the adventure race).
26:01
Warmup: none
C/D: none
Tuesday, March 1, 2011
03/01 WOD
100 burpees for time
Well, traveling in lovely Salt Lick and am still "taking it easy". Decided would knock this out in the room. Had low expectations but ended up with a pretty decent time of 7:41. Little slower than the last time I did it but not by much. Plus at a little bit of altitude here.
PT to start this Friday!
Well, traveling in lovely Salt Lick and am still "taking it easy". Decided would knock this out in the room. Had low expectations but ended up with a pretty decent time of 7:41. Little slower than the last time I did it but not by much. Plus at a little bit of altitude here.
PT to start this Friday!
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