Monday 140106
As many rounds as possible in 12 minutes of:
12 Burpees
12 Pull-ups
Post rounds to responses.
Monday 140106
As many rounds as possible in 12 minutes of:
12 Burpees
12 Pull-ups
Post rounds to responses.
Squat 10×3 @ 75%/215
WOD w/ Burpees to PU Bar – 7 rds + 7 burpees
BS 10 x 3 @ 75%= 185
WOD w/ BURPS to PU bar…7 rds 2 BURPS
BS 10 x 3 @ 200#
Wod as Rx’d = 6 rnds, 5 burpees
BS
Work sets @ 115#
WOD
5 rounds (12 burpee, 9 PU)
BS 10 x 3 @ 75% with 185
Wod as rx’d
9 rounds
All pull-ups unbroken.
BS 10×3 @ 205# (75% of 1RM)
WOD: 4 rounds and 7 burpees
BS 10×3 @ 75% with 265#
WOD rx’d: 5 rounds and 8 burpees
BS 10×3 @ 63% with 205#
Ankle flexibility is slowly returning
WOD 6rds
BS 10×3@250 (330 max)
wod
6 rds + 4 burpees
Back Squats
10 sets of 3 @ 290#
WOD
As Rx’d
Rounds=8+2 Pull-ups
Back squats
10×3@ 160
Wod as rx’d
7 rounds + 1 burpee
Great job 930!!
BS @ 140……using 185# max vs 210# max
WOD as Rx’d = 6 + 2 burpees
Back squats
10×3@115#
WOD rx’d
8 rds+2 burpees
Back Squats 10×3 @ 105
WOD 5 rounds even
Feels good to be back! Great working out with you Heather and Linda!
CF Shadyside WOD (only a few more days then I’ll be back on Jenks programming)
Back Squat: 3×20 @ 135
Clean & Jerk: 10×3 @ 135 (rest 10 sec b/w sets)
C2B PU’s: 10×3 (rest 10 sec b/w sets)
Sled Push: 3×50′ (rest 2 mins b/w sets)
1 push w/ 4 45’s
2 pushes w/ 5 45’s
WOD: 5 min AMRAP
10 kettlebell swings (70#)
20 box jumps (30″)
Score: 1+19 box jumps
First time working out in about 2 weeks. Felt absolutely miserable. This is going to be along week.
Back Squats (70% 1RM)
10 sets of 3 @ 325#
WOD
As Rx’d
Rounds=6+10 Burpees
To anyone doing over 8 rounds you are basically my hero and incredibly in shape
Back squats – 10×3 @ 125#
Wod as rx’d
Rounds = 6 + 8 pull-ups
BS 10 x 3 @ 75%= 185
WOD As Rx’d
Rounds=5+6 Pullups
Great pic!!
Back squats @165#
WOD: 5 rounds + 2 burpees
Front rack lunges from the floor, wasn’t sure what weight to pick (never maxed out on lunges?)
10 x 3@105#
WOD
12 dips (negatives)
12 PLU (negatives-attempted anyway)
2 rds+10 dips
BS 10 x 3 @ 275#
wod = 7 rds
first round rx then rest scaled
The holidays were not good to me
Missing the barbell…otherwise vacation is perfect.
Back squats
10×3@ 95# (thanks Cindi and Heather for letting me lift with you)
Wod w/12 burpees and 6 push ups (from box) per rd
5 rounds + 10 burpees
Great picture!
Wendler Press – 5@95-5@105-5+@120(7)
Wendler Bench – 5@160-5@185-5+@210(8)
10 min mobility
DL 10×3 335
Wod
6 rounds 2 burps
Wod. With 6 strict pull-ups/round instead 12 kipping
8 rounds.
BS 10×3@205 (265 max)
wod
8 rds + 7 burpees
Back squats – 10 x 3 @ 225 (75%)
WOD as RX’d = 7 rounds + 3 burpees
Completed all sets of BS @75%(175)
WOD as rx’d=10 rounds and 1 burpee
BS 195#
WOD
7 rounds + 12 burpees + 3 PU
Aww!! The beginning of the Squat program. Can’t wait for the buns of steel and tree trunk quads. Bros don’t let bros miss leg day. Lol
Back squat
135(5)-185(3)-205(2)
10X3 @ 215
I know my 1RM is 265 but I know I’m a 285 guy. So we scaled up.
WOD
5 + 9 pull ups.
YEAH BURPEES!!!
BS 10 sets of 3 @ 285#
WOD RX’d – 7 rds even
Back Squats
10×3 @ 160
WOD as Rx’d
7 rounds + 11 burpees
Back squats – 10×3 @ 125#
Wod as rx’d
Rounds = 6
Back squats 205# (265# 1 rep max)
WOD
5 rounds
WOD as Rx’d
6 rounds + 11 burps
Boot camp w/Stephanie, Missy and Lisa (Stephanie, glad you are back..we missed you..but glad you had a great vacation!)
Warm up:
1 minute of jump rope. do 2 burpees for every miss after the minute.
2 minutes of jump rope..do 1 burpee for every miss after the 2 minutes.
WOD 1
2 rds:
1 minute ea:
Row for calories
Burpees
Lunges (ea leg =1 rep)
DB Push press
WOD 2
2 rds: (1st rd 500M, 2nd 250M)
Row 500 meters..as you come off the rower pick one of the following (can not be repeaated)
40 Box Jumps
50 Double unders (or 150 singles)
30 DB Thrusters
20 burpees
50 sit ups
20 pull pups (or jump ups)
35 KB swings
45 Squats
WOD 3
2 rounds:
50 High knees (25 ea leg)
25 Jumping jacks
10 push ups
50 flutter kicks (25 ea leg)
25 sit ups
Final:
Plank hold as long as you can
3 minutes stretching
Love the boot campers..Try it, you will like it!
Back Squats – 10 x 3 @ 215
WOD as rx’d
5 rounds + 6 Burpees
Squat 10×3 @ 195#
WOD w/ Burpees to PU Bar – 8 rds + 10 burpees
Back squats 115#
WOD 6 rounds + 5 PUs