Monday 111003
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to June 2, 2011.
Monday 111003
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to June 2, 2011.
Shoulder still hurting so didn’t complete shoulder press this morning.
Modified WOD due to shoulder
AMRAP in 20 min of:
400m run
50 double unders
3 rounds + 23 double unders
Oh and lookin good Mr. Roman!
SP
95 x 5
100 x 3
115 x f
Always fun working with you Christina 🙂
“Nicole”
5 rounds 8-8-10-8-12
46 total but first time as rx’d without dropping. Last time I did sets of 2-3 until I got to 10 each round.
Shoulder Press
60×5
70×3
75×3
“Nicole” as Rx’d
17/10/10/11/12/11=71
Nicole
122 total.. did 7 rds. Forgot my sheet with my breakout by rounds.. 1st one was 35 2nd was 25.. then down hill from there.
SP 155 x 1
Rx’d 6 rounds (125 total)
1 – 22
2 – 20
3 – 21
4 – 21
5 – 20
6 – 21
Nicole as Rx’d
5 rounds, 54 Pull-ups
12-10-10-10-12
Shoulder press: 4 @ 75
Wow I’m famous now! lol
Did Power Camp this morning and it was awesome.
No idea what all I did but my 400 meter run was 1:28. I’ll call it a PR since I don’t have any old data on that handy.
I show June 2, 2011 as the last time we did this one, for comparison.
Power Camp day 1, enough said!
Split Jerk:
5×85
3×115
1×135, 155, 165, 175, 185
“Nicole” as Rx’d:
32
25
20
18
15
13
Total=123 (pr)
Power Camp
Warm-Up
400M Run
Agility Drills
Timed 400M Run – 1:24….20 seconds faster than September Power Camp
2 Bear Crawls
Christina’s Variety Show (not in order….and just the ones I can remember)
*10 Burpees
*10 Knees 2 Elbows
*20 DB Thrusters
*2 laps around the retention pond
*10 Burpees
*3 Bear Crawls
*10 Tuck Jumps
*? Jumping Lunges
*10 V-ups
*20 Weighted sit-ups
*10 push-ups
*10 V-ups
*20 double downs
*6 sprints
*20 DB shoulder press
7 rounds
=97
WOD as rx’d:
25
20
20
20
27
Total=112 (PR)
“Nicole”
4 rounds —first rd 5 strict pull ups +5 T2B, remaining 3 rds 10 2TB ea round
(T2B were one at a time)
Shoulder press: 3 @ 60#
(Great picture David!)
Modified because lopping pullups hurt my shoulder injury
20 min AMRAP
400 meter runs
10 strict L-Pullups
5 rounds + 400 meter run in 21:00
Nicole as Rx’d
30
21
20
15
20
+ about 300 meter run
Total =106
Blew the shoulders out after that first round, wasn’t pretty after that.
“Nicole”
5 rounds + 400m run
1-14
2-10
3-8
4-5
5-5
Total = 42
SP: 4@100
5K stroller jog with Berlyn (not timed)
“Grace”
As Rx’d- 3:51 (PR)
Dropped bar each rep.. pretty sure I could make up some time if I knew how to follow it down without giving myself whiplash!
Shoulder press 205 x 2
“Nicole”
6rds,
25 – 20 – 17 – 17 – 20 – 16
= 115
“Nicole”
Rnd 1: 20
Rnd 2: 15
Rnd 3: 15
Rnd 4: 11
Rnd 5: 15
Rnd 6: 10
Total: 86 (PR) Goal was 100.
Nice KB swing David!
SP: 160 x 1
Nicole: 4 rounds, 89 sumos w/55 lbs.
Shoulder press 2×80#
“Nicole” w 200m runs
78 pullups
SP
3×5@110
3@125
5@140
WOD
“Nicole”
25,19,13,15,12,11
Total 95
Ripped left palm on round 5
35/M/173
Split Jerk
185/225/255/275/285/295
“Nicole”
All kipping pull-ups
35/30/30/25/20/20/15
Total=175(PR)
SP 1@150
wod
6 rds, 117 (pr)
30
23
16
16
15
17
4.5 mile run 41:51
WOD at 4:30
400m run X 7
Pullups = 41 (spent the whole time running b/c my pull ups are so weak!!)
94 pull ups! Last time we had this WOD 118 pull ups.
SP 2×175
WOD total 119
107
“Nicole”
Rnd 1: 32
Rnd 2: 30
Rnd 3: 25
Rnd 4: 25
Rnd 5: 22
Rnd 6: 26
Total: 160 reps
Split Jerk: 225, 255, 275(f), 275, 285(f)
6 rds 73 reps
“Nicole” w/10 pullups each round
6 rounds
10-10-10-10-10-9
59 Total Pull-ups