Happy St Patrick's day!
Overhead Squats
You will have 1 minute for warm up reps and 6 minutes for the max rep WOD.
Perform 1 rep every minute on the minute for 6 minutes. Increase weight as desired. Only 1 attempt per minute. Score = total amount of weight lifted through all 6 minutes.
then after a short rest
AMRAP in 10 minutes of:
Run 200m
Max reps of OHS (m:75lb,f:55lb)
Ok, did you catch those directions b/c I didn't! At 5am when I got there I was doing everything all wrong I wanted to add a rep for each min. then I couldn't add correctly (maybe I would have done the same thing at 8am or 8pm, but I can at least blame it on something).
so actual total weight 400 (not 300 like I wrote on the wall)
MetCon
3 rounds 85 reps @ 25#'s
Wednesday, March 17, 2010
Monday, March 15, 2010
3-12-10
Morphed “Murph”
For time:
50 Pull-ups
100 Push-ups
150 Squats
Run 2 miles
50 Pull-ups
100 Push-ups
150 Squats
You can partition the reps of the 1st and 2nd round of pull-ups, push-ups and squats however you like; but the run has to be in the middle of the workouts total reps.
51:26
For time:
50 Pull-ups
100 Push-ups
150 Squats
Run 2 miles
50 Pull-ups
100 Push-ups
150 Squats
You can partition the reps of the 1st and 2nd round of pull-ups, push-ups and squats however you like; but the run has to be in the middle of the workouts total reps.
51:26
3-11-10
3-15-10
Thrusters 3-3-3-3
75-80-75-75
I tried to clean 85 but I wasn't giving that the best form and I couldn't get 85 into the correct position to even start a thrust. 80 was really sloppy so Jose told me to get better strength and do 75 a few more times.
MetCon
10 SDHP
10 front squat
10 overhead press (by any means)
Level 2 45# 9:33
75-80-75-75
I tried to clean 85 but I wasn't giving that the best form and I couldn't get 85 into the correct position to even start a thrust. 80 was really sloppy so Jose told me to get better strength and do 75 a few more times.
MetCon
10 SDHP
10 front squat
10 overhead press (by any means)
Level 2 45# 9:33
Labels:
front squat,
push press,
Sumo Deadlift High pull,
thrusters
Thursday, March 4, 2010
Monday, February 8, 2010
2/8/10
Can't remember what I did last week but today was
Push Jerk
5-5-5-5-5
65-70-75-80-85x
short workout
3 rounds for max reps 15# bar
1 min push press
1 min squats
1 min push jerks
1 min rest
score per round
99-101-108 total 308
it was hard for me to keep track the first round so I don't know if that was all right but the third round I am very sure I got 108. I'm geting really tired of doing level 1. I thought my form improved the last round too but since there are no mirrors I couldn't tell if I was going deep enough on the squats (I probably wasn't but at least I thought I was).
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