Archive for March, 2013

WOD 033013

Shoulder Press 

5 x 5 @ 30 kg

Weighted Pull Ups

5 set AMRAP @ 2.5 kg

10-8-6-5-5

WOD 032913

Bench Press

12-10-8-6

40-45-50-52.5

Chest Press Machine

12-10-8-6

40-70-80-75

Bicep Curls

4×8 @ 20kg

Tricep Extensions

4×8 @ 15kg

WOD 032713

Front Squats 3-3-3-3-3

Then:-

50-55-60-65-70

Three rounds for time of:
Run 400m
21 Box Jumps @ 23″/18″
21 Knees-to-Elbows

16:32 (GM)

Beginner: Scale movements as necessary.
Advanced: Sub KTEs with Toes-to-Bar.

WOD 032613

Turkish Get Ups, 5 minutes for reps.

Then:-

21-18-15-12-9-6-3 reps for time of:
Ring Rows
Kettlebell Swings @ 24kg/16kg

Beginner: Complete 21-15-9 reps, scaling movements and load as necessary.
Advanced: Perform ring rows with feet elevated on box, body parallel to ground in the start position. KB @ 32/20kg.

11 @ 16kg / 23:32

 

WOD 032613

Deadlifts 

5 x 3 @ 95kg (PR!)

Strict Pull Ups

5 x 10

WOD 032113

“Helen”

Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups

16:31

WOD 032013

Deadlifts

5 x 3 @ 92.5kg (PR!)

Strict Pull Ups

5 x 5

WOD 031813

Hip Pain

Strict Pull Ups

5 x 10

Hand Release Push Ups

10 x 10

WOD 031613

Shoulder Press 

5-5-5-5-5

20-25-30-35(3)-35(1)-30

Lame numbers. Definitely need to up strength.

Strict Pull Ups

5 x 10

WOD 031513

Back Squat 5-5-5-5-5

60-65-70-75-80 (last 2 ugly)

Then:-

For time of:
20 Dumbbell Snatches @ 35lbs/25lbs, Left & Right
Run 200m
15 Dumbbell Snatches @ 35lbs/25lbs, Left & Right
Run 200m
10 Dumbbell Snatches @ 35lbs/25lbs, Left & Right
Run 200m

11:30