For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
29:57 PR
Monday, February 8, 2010
Sunday, February 7, 2010
Saturday, February 6, 2010
Barbell Bear
7X = one round
1 Deadlift
1 Hang power clean
1 front squat
1 push press
1 back squat
1 push press
This WOD is untimed. Complete 5 rounds attempting to go up in weight each round.
Did 5 rounds at 45lb
1 Deadlift
1 Hang power clean
1 front squat
1 push press
1 back squat
1 push press
This WOD is untimed. Complete 5 rounds attempting to go up in weight each round.
Did 5 rounds at 45lb
Friday, February 5, 2010
Deadlifts
5-5-5
135-145-150
Had to do this at 24hr fitness. While I was there, a guy a little bit older than me and carrying 15-20 extra pounds with no muscle definition was doing back squats next to me. He did not have the bar (w/ the pad) low enough on his back so he was leaning forward and balancing on the balls of his foot. For a second I thought, maybe I should say something a correct his form. But decided to mind my own business. A few minutes later, he comes over to me and tells me if I don't bend at the knees more when putting the weight down, I will hurt my back. I said I do when the bar comes to about my knees. He told me no, I should do it sooner. (similar to a curtesy) sooo I showed him what I meant by using my thumbs for the bar visual. He starts shaking his head saying 'I will hurt my back doing it that way'. I then said with a bitchy smile and pointed to his squat rack "you don't even know how to do a back squat" and turned around an grabbed my water...He went to the other side of gym to not be seen again. lol
5-5-5
135-145-150
Had to do this at 24hr fitness. While I was there, a guy a little bit older than me and carrying 15-20 extra pounds with no muscle definition was doing back squats next to me. He did not have the bar (w/ the pad) low enough on his back so he was leaning forward and balancing on the balls of his foot. For a second I thought, maybe I should say something a correct his form. But decided to mind my own business. A few minutes later, he comes over to me and tells me if I don't bend at the knees more when putting the weight down, I will hurt my back. I said I do when the bar comes to about my knees. He told me no, I should do it sooner. (similar to a curtesy) sooo I showed him what I meant by using my thumbs for the bar visual. He starts shaking his head saying 'I will hurt my back doing it that way'. I then said with a bitchy smile and pointed to his squat rack "you don't even know how to do a back squat" and turned around an grabbed my water...He went to the other side of gym to not be seen again. lol
Thursday, February 4, 2010
Wednesday, February 3, 2010
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull ups, squats, push ups, squats, pull ups, etc... The goal is to stay within the workout's formula as long as possible.
Do not do more than 60 squats in any round!
399 squats-20 mins
The pattern is squats, pull ups, squats, push ups, squats, pull ups, etc... The goal is to stay within the workout's formula as long as possible.
Do not do more than 60 squats in any round!
399 squats-20 mins
Tuesday, February 2, 2010
Painstorm January 2010
10X bodyweight Back Squats for least amount of reps.
(13 at 95lb)
rest 5 mins
800m run
10 rounds
10 pullups (skinny band)
10 DB clean (15lb)
10 walking lunges
32:35
(13 at 95lb)
rest 5 mins
800m run
10 rounds
10 pullups (skinny band)
10 DB clean (15lb)
10 walking lunges
32:35
Subscribe to:
Posts (Atom)