Wednesday 120912
4 Rounds for time of:
5 Weighted pull-ups (Men 45 lb dumbbell, Women 25 lb dumbbell)
10 Right arm overhead walking lunge steps (Men 45 lb dumbbell, Women 25 lb dumbbell)
10 Left arm overhead walking lunge steps
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Post time to responses.
WOD w/60# weighted PLU, 70#KB for OH lunges and swings
= 11:57(?)
Bench press 5×10= 155-165-185-205-225
WOD w/5# weighted PLU, everything else as Rx: 11:35
Fun workout!
Bench 5 x 10 @ 35-55-65-75-80 (failed on rep 8)
That should say “failed on rep 8″…not sure where that little smiley guy came from!
Where’s the Beef? I got your beef right here! (in my best Guido voice).
Beef Brisket: $11/lb
Pulled Pork: $9/lb
Chicken Legs: $7/package (6 per package)
Smoked Bologna: $6/package
Sauce: $2/small, $7/large (hot or mild)
Please text/call me with your order at 918-527-4286.
wod w/o weighted pullups
11:01
Bench up to 65#
WOD w/ 20lbs for Pull-ups, 25lbs for OH Lunges & 55lbs for KB swings
11:54
Bench Press (Immediately following WOD)
5×10 @ 85-90-95-100-105(failed on 9th rep)
30 Min rest
Run (Jenks River Bridge to Casino & back)
2.85 miles or so? = 26:20
Bench up to 95 failed at rep 8.
Wod with #15 kipping pu
#25 walking lunges
#35 kb swings
12:?
Wod w 8 pounds for pull ups the rest rx’d
12:08
Bench up to 95 x 10
Loved this wod!
WOD
w/kipping pullups and 5# weighted pullups last 2 rounds
9:28
Bench press
95#
good day 🙂
WOD 14:?? … Thought i would have done better… Hey Paige, you said something about forearms to me. I only have two arms haha!
WOD with 25# DB on pullups 40# DB on lunges
16:14
Bench Press 5X10
135, 145, 165 (8), 145 (9), 135 (6)
400 meter walking lunges
10:55 pr
WOD w/ 5 rounds & strict weighted pull-ups:
9:56 (?; I think 4 rounds was around 7:42)
Bench Press (Immediately following WOD)
5×10 @ 85-95-105-110-115
wod w/ 5 weighted ring dips with 10#db, 35#db for walking lunges and 55# kb for swings
9:40
bench 5×10 @ 95-115-125(9)-125(9)-105
Tuesday
120911
As many rounds as possible in 12 minutes of:
200 Meter run
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Double unders
4 rds + 7 double unders
wod w/ OA OHS instead of lunges
15:54
BP
10×135-155-165-175-185(4f)
WOD with unweighted pull ups, 20 lb dumbell, 25 lb kettlebell: 13:35
Bench up to 80 lbs, no failed attempts
20# weighted PLU and 45# DB lunges
17:05
Sometimes I win just by finishing.
Strength Work
WOD with 55# DB and 70# KB = 11:06 (DB kept slipping out, very frustrating)
Bench Press: 5×10= 155-165-185-205-225
WOD 45# DB and 70# KB = 12:??
Bench Press: 5×10= 95-115-145-185-205
WOD
5 Wall Climbs
20 Overhead Walking Lunges with 25lb plate
15 Kettlebell Swings- 35lbs
4 Rounds- 11:05
5 Rounds- 14:09
Bench Press
5x 10 @ 85, 95, 100, 105, 110
4 rounds as rx’d: 16:15
more difficult than i expected
12:55 rx’d
BP
135,155,165,175,175