Wednesday 170510
“Aerobic Annie” by DB
For Time:
-500m Row or 1.2km A Bike
-50 Doubles
-50 Military Anchored Sit-ups RX+ 50 GHD
-400m Run or 1km A Bike
-40 Doubles
-40 Military Anchored Sit-ups RX+ 40 GHD
-300m Row or 0.75km A Bike
-30 Doubles
-30 Military Anchored Sit-ups RX+ 30 GHD
-200m Run or 0.5km A Bike
-20 Doubles
-20 Military Anchored Sit-ups RX+ 20 GHD
-100m Row or 0.25km A Bike
-10 Doubles
-10 Military Anchored Sit-ups RX+ 10 GHD
Post time to responses.
WOD Rx (Row/Run; No Ab-Mat):
18:34
Way to kill it this morning Toby
WOD Rx’d (row/run w/abmat):
18:52
WOD RX with Bike and anchored sit ups
14:28
WOD Rx w/ Row and Run=17:46
Wod w/all rows, half reps on double unders and sit-ups
24:22
PR before today on unbroken doubles was 6 –
Did set of 13 and 10 today!
Wod rx 16:46
Wod Rx+: row/run
17:02
WOD rx’d w/bike and run
20:04
O how I love that beach cruiser…
WOD Rx plus (no bike)
20:36
Meant rx’d +
WOD
Rx+
With row and run
Time: 18:30
WOD Rx (run & row): 14:05
Thanks kevin – but I missed way too many dubs.
Wod rxd
17:12
WOD with rows/runs
And only 1/2 of the GHD’s
16:06
All I can say is Alex is Awesome.
-WOD as RXd = 15:04
Run and Rows
Wod RX+
Row and run
15:25
Wod all rowing because I wasn’t paying attention
13:33
Du unbroken first time ever in Annie
All rowing
Lunges instead of DUB’s
All GHD
22:48
First time going unbroken on dubs in Annie
Wod. Rx’d. Bike/run
16:10.
As rx’d as written
16:58, had a couple misses on dubs and sit-ups wee allnsets of 5. Very slow sets of 5
Wod rx row/run
14:02
Saturday’s power clean strength:
4 @ 185# tng
3 @ 205# tng
2 @ 235# not tng
1 @ 265# (ties PR)
Failed 285# twice, couldn’t pull it high enough
Wod w row/bike & non-military sit-ups
16:12
WOD as listed except did double the amount of single unders
Also did Rowing / assault bike combo and the GHD rx’d (ouch!)
*
After did 5 rounds of 5 strict pull-ups; 10 push-ups; 15 air squats. Getting conditioned for Murph.
Time was 21:16 for WOD
wod+
26:00
Wod rx’d (row/run, no ab mat)
18:42
Wod. Rx’d. Bike/run
16:57
Strength:
Did yesterday’s Back squat
225# 4 x 6 sets
WOD RX rows/runs
17:26
WOD
Rx+
With row and run
Time: 16:50
WOD w/row and run and w/abmat situps using arms and did 1/2 singles and 1/2 doubles for 50,40,30,20,10 doubles
29:05
WOD w/row and run and w/abmat situps using arms and did 1/2 singles and 1/2 doubles for 50,40,30,20,10 doubles
29:05
Wod as rxd except the last 30 (20 +10) I did the instead of military suit ups.
24:06
Dubs are coming along just not consistent.
20:37
*Counted some attempts, but dubs are looking better!!
Wod (Row/Run) – Runs felt good.
Ab mat on 30’s started using arms
25-20-15-10-5 dub attempts. 6 in row PR
19:20?
After class:
10 HSPU w/ small ball. Realized doing that tomorrow so stopped.
3 sets of 5 deadlift 225#
3 sets of 5 front squat 175#
1 set of 10 backsquat 175#
Felt great, getting nutrition dialed in and making a big difference on energy.