Monday, December 2, 2014

Front Squat

65x5

85x5

105x3

(5)115x5

(3)131x3

(1+)146x4

Ring Rows

2,2,3,3,3

WOD:  As many rounds as possible in 15 minutes:

- 5 Push Ups
- 7 Push Press @ 65% of body weight
- 9 Knees to Elbows

Score: 5 rounds +6 K2E @85#

Wednesday, 05.23.12

Skill: 200 Double Unders (accumulate in as few sets as possible)
PR of 34 double unders with my new rope!

Conditioning:  For Time:
- 800m Run
- 50 Body Blasters (burpee pullup, followed by knees to elbow)
- 800m Run
24:26

Wednesday, 03.28.12

Max Vertical Jump: 19.5" 


"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders


30:22 PR

Saturday, 01.07.12

"The Seven"


7 Rounds for time (45:00 cap):
- 7 Handstand Push Ups (2 abmats +10# plate)
- 7 Thrusters (135/85#) (55#)
- 7 Knees to Elbows
- 7 Deadlifts (245/165#) (125#)
- 7 Burpees
- 7 Kettlebell Swings (53-70/ 35#) (35#)
- 7 Pull Ups



I did this one highly modified due to my back.  I got through 4 rounds +hand stands + pull ups.  Also tore my hand with the knees to elbows.  

9.24.11

This Metcon took 24 minutes to complete 313 total reps.  I think I could have done more reps but because I knew that after after 2 minutes, I would be done with the exercise, I didn't push myself as hard.  I was being lazy! 


Metcon: Move from each station after 2 minute:
-Walking Lunges
-Jumping Pull Ups
-Burpees
-Double unders
-Ring Dips
-Knees to Elbows
-Kettlebell Swings, 44/ 26#
-Sit Ups
-Thrusters, 35/18#
-Back Extensions
-Wall Ball, 20 lbs to 10'
-Rope Climb Ascents, 15 ft



I didn't keep track of reps of each exercise, but I do know I completed 2 Rope Climb Ascents which I'm happy about!  I practically jumped off the rope on my descent from the 2nd climb in order to make the 2 minutes.