Category Archives: WOD

033012 WOD

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Warm Up:  

biked 1.1 miles to the rec
ran 400m
15 pushups
10 pullups
30 sec deep squat hold
stretch

Strength:
2×10 KB swings @ 40#
2×15 GHD situps

WOD:
“Half GI Jane”
50 burpee pullups
Time:  6:15 

Cashout:
biked 1.1 miles back home

032912 WOD

032912 WOD

Pictured:  My friend Sarah beasting out the 2k row.  Her time 9:34.  Awesome considering this was only the 2nd time in her life she’s been on a rower!

Warm-Up: 2 minute practice DU’s, 2×8 OHS @ 45#, 2×10 pullups, stretch

WOD: 2K Row (Time– 8:34)

Strength: 2-2-2-2-2 Front Squat; 3-3-3-3 Bench Press

Tagged , ,

032712 WOD

AM

This morning I decided to get my lifting out of the way and save my metcon for the PM session.  This is a Bulgarian Loading style lifting regimen.

Back Squat– 3×3 @ 125#, 1×3 @ 160#, 1×3 @ 180#, 1 RM for the day (195#), 2×3 @ 155#, 1×3 @ 170#

Strict Press– 3×3 @ 55#, 1×3 @ 70#, 1×3 @ 75#, 1 RM for the day (85#), 2×3 @ 45#, 1×3 @ 60#

PM

Warmup:

run 200m, 5 inch worms w/ pushup, 5 pistols/leg, stretch

WOD:

4 rounds for time–

400m run

10 k2e

10 plyo pushups on 25# plate

Time:  9:05

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032612 WOD

Warmup:

500m row

20 air squats

15 pushups

stretch

WOD:

For time–

12 Power Cleans @ 95#

12 Ring Dips

9 Power Cleans @ 95#

9 Ring Dips

6 Power Cleans @ 95#

6 Ring Dips

12 Deadlift @ 185#

12 HSPU (used bands for assistance)

9 Deadlift @ 185#

9 HSPU

6 Deadlift @ 185#

6 HSPU

Time– 14:39

Post-WOD thoughts:  This was fun and tough.  The second and third round of ring dips proved to be pretty difficult.  I had to break them up into sets of 3’s.  The deadlift weight was a little heavy for me at such high volume.  I literally had to take them one at a time.  If I do this WOD again, I’ll scale the deadlift down a little until I become stronger.