Friday, October 29, 2010
Yesterday's gym day... late post
Bench 65,75,85% (5,5,amrap)
Wod
Elizabeth
21-15-9
Clean 135#
Ring Dips
Monday, October 25, 2010
Add 5 lbs to press/bench
Add 10 lbs to squat/deadlift
Squat 5,5,AMRAP
Bench 5,5,AMRAP
**Use 65,75,85% respectively
+
Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups
Rest 45 seconds between rounds
Friday, October 22, 2010
Thursday, October 21, 2010
Squat - light n' fast... do something different if you have the option... banded squats, zercher, pause... whatever.
+
Complete as rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
Wednesday, October 20, 2010
Monday, October 18, 2010
Saturday, October 16, 2010
Friday, October 15, 2010
Thursday, October 14, 2010
Tuesday, October 12, 2010
Friday, October 8, 2010
Tuesday, October 5, 2010
Monday, October 4, 2010
Back Squat 3,3,AMRAP
Bench Press 3,3,AMRAP
*use 75,80,85% respectively
+
Complete 6 rounds:
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards
*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.
*rest 90 seconds between rounds.
Post times and loads to comments.