Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
plus I did Walking lunge 100 ft. and
3 pull ups
3 sit ups.
I just thought it went all the way down to the 3's. Oh well I enjoyed this one. total time, 16:24
27 February 2009
25 February 2009
Push Presses....
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
This one was a fun one. I thought I was going to have a real tough time while I was warming up the movement. The 115lb push press is something I am not to familiar with. I was wiggling and wobbling with the warm up reps. But then after the row, which turned out to be the most painful part because of the front squats yesterday, I jumped into the push presses and I actually moved the weight pretty well. I finished with a total time of 18:27. Felt pretty good and feel great now.
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
This one was a fun one. I thought I was going to have a real tough time while I was warming up the movement. The 115lb push press is something I am not to familiar with. I was wiggling and wobbling with the warm up reps. But then after the row, which turned out to be the most painful part because of the front squats yesterday, I jumped into the push presses and I actually moved the weight pretty well. I finished with a total time of 18:27. Felt pretty good and feel great now.
Front Squats....
Front squat 3-3-3-3-3 reps
165, 175, 180, 185, 190x1 Just did not have it in me for the last 2 reps of 190. I have definitely become weaker in the front squat. Over the summer I could definitely do more. I started rounding my back, and had the fear losing my insides as I pushed through on the 190. I look forward to doing some more front squats next week.
165, 175, 180, 185, 190x1 Just did not have it in me for the last 2 reps of 190. I have definitely become weaker in the front squat. Over the summer I could definitely do more. I started rounding my back, and had the fear losing my insides as I pushed through on the 190. I look forward to doing some more front squats next week.
23 February 2009
Hero WOD 'Joshie'
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches
I have always liked this WOD. I actually feel that the dumbbell snatch is a great way to warm up and or condition one for the Olympic Barbell snatch. hips, heels and flexibility.
This one took me quite a while though: 48:06
quite a bit slower than last time. Lots of people in the way and I was coaching a newbie. Good times.....
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches
I have always liked this WOD. I actually feel that the dumbbell snatch is a great way to warm up and or condition one for the Olympic Barbell snatch. hips, heels and flexibility.
This one took me quite a while though: 48:06
quite a bit slower than last time. Lots of people in the way and I was coaching a newbie. Good times.....
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