WOD 1/2 - 1/8 - AR15.COM

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[ARCHIVED THREAD] - WOD 1/2 - 1/8

Posted: 1/2/2012 1:54:36 PM EDT

7 mile run

40 minute trainer spin

Posted: 1/2/2012 2:54:29 PM EDT

[#1]

Power Clean: 3, 2, 2, 1, 1, 1 (go for max!)

Pause Squat: 4 x 3 w/ 3 sec pause at bottom
Pause Pushup: 4 x 8 (w/ 3 sec pause with chest barely touching the floor…add weight if necessary)

“2012”
20 Pushups
20 Rocket Jumps
20 V-Ups
20 Pullups
20 Burpees
12 Pushups
12 Rocket Jumps
12 V-Ups
12 Pullups
12 Burpees
Time: 6:15

Then an extra 10 minutes or so of jump roping.

Posted: 1/2/2012 3:33:54 PM EDT

[#2]

Quoted:

40 minute trainer spin

Impressive... 14ft descent!

For me, 27 mile ride with 700 1400ft gain, 1.5 hours at about 18.7mph.

Posted: 1/2/2012 3:47:14 PM EDT

[#3]

Quoted:

Quoted:

40 minute trainer spin

Impressive... 14ft descent!

For me, 27 mile ride with 700ft gain, 1.5 hours at about 18.7mph.

Built in barometric altimete on hte Edge 500

Posted: 1/3/2012 8:40:35 AM EDT

[#4]

27.6 mile ride, different route with 1200ft of climbing condensed into 8 miles + 1hr of yoga.

Posted: 1/3/2012 10:10:07 AM EDT

[#5]

7x5 medium weight bench press w/ heavy deadlift singles in between sets.

30 minute run this afternoon

Posted: 1/3/2012 10:48:54 AM EDT

[#6]

4 mile run. Boo

Posted: 1/3/2012 2:49:29 PM EDT

[#7]

20120102

DWOD

5rft

12 deadlift 135

9 hang power clean 135

6 front squat 135

3 push jerk 135 lb

for each drop, perform 3 box jumps, 24" after each round

24:35

17 drops.

20120103

AMRAP 12

1-2-3-4... latter of

deadhang chinups

thrusters 40# db's

ring pushups

10+1 chinups

C-out- 80 abs of choice

Posted: 1/3/2012 3:12:39 PM EDT

[#8]

1K swim

7.7 mile run - track work

Posted: 1/4/2012 7:58:58 AM EDT

[#9]

Failed ascent of Mt. Lemmon. I completely popped in the first 1.5 miles of the climb and had to head back. 12.6 mile ride round trip.

Posted: 1/4/2012 2:04:23 PM EDT

[#10]

10K run

35 minute trainer spin

Posted: 1/4/2012 2:45:03 PM EDT

[#11]

Run: 2.5 mile

Posted: 1/4/2012 4:29:04 PM EDT

[#12]

work quickie, 5 rounds:

5 75# shoulder press
10 dips
15 situps

Posted: 1/4/2012 5:13:49 PM EDT

[#13]

Today, my weakest lift: the squat snatch.

I finally hit a PR, 175# my body weight...been working on this forever.

Posted: 1/4/2012 5:33:42 PM EDT

[#14]

Congrats!!!

Posted Via AR15.Com Mobile

Posted: 1/5/2012 5:44:06 AM EDT

[#15]

Swim: 400m (first time back in pool since my shoulder injury, feels good so far, a lot better than expected)
Walk: 3 miles

Posted: 1/5/2012 2:55:44 PM EDT

[#16]

Clean Pull (Jump Shrug): 7 x 3

Double WOD
“Katie”...for time…
21, 15, 9 of KB Swings & Deload Pushups (24 kg for men, 16 kg for women)
Time: 2:38

about 5’ Rest….

As many rounds as possible in 8 minutes:
20 Lateral Hops over mini-hurdle
20 Mtn Climbers (10 ea side)
5 Clapping Pushups
9+11 rounds completed

Had my bodyfat tested after the workout, and it came out to be 10.5%

Posted: 1/5/2012 3:03:01 PM EDT

[#17]

3 mile run

Posted: 1/5/2012 3:36:10 PM EDT

[#18]

1K swim

8 mile run w/ 3 miles of tempo

Posted: 1/5/2012 4:34:43 PM EDT

[#19]

power cleans

Posted: 1/6/2012 10:31:00 AM EDT

[#20]

LSD ride, 50.4 miles, 1500ft of gain with two cat 5 climbs. Very fun and much needed recovery.

Posted: 1/6/2012 10:41:29 AM EDT

[#21]

20120105

wmup- HSPU 5,5,4,4

DWOD

2rft

20 ring dips

40 weighted lunges, 40# dbs

9:09

20120106

DWOD

For time

15 HSPU

15 pistols each leg

30 clean and press, 40# dbs

30 deadhang chinups

30 ring dips

30 burpees

30 toes to bar

50 weighted lunges, 40# db's

50 db deadlifts, 40# db's

50 situps

50 supine ring rows

50 pushups

50 air squats

47:39

Posted: 1/6/2012 10:51:05 AM EDT

[#22]

Quoted:

Congrats!!!

Posted Via AR15.Com Mobile

Thanks!

Quoted:

20120105

wmup- HSPU 5,5,4,4

DWOD

2rft

20 ring dips

40 weighted lunges, 40# dbs

9:09

20120106

DWOD

For time

15 HSPU

15 pistols each leg

30 clean and press, 40# dbs

30 deadhang chinups

30 ring dips

30 burpees

30 toes to bar

50 weighted lunges, 40# db's

50 db deadlifts, 40# db's

50 situps

50 supine ring rows

50 pushups

50 air squats

47:39

Dude, I think I'd purposefully crush myself under a heavy bar if I had to do long brutal metcons like that all the time

Posted: 1/6/2012 12:10:55 PM EDT

[#23]

Run / Swim 1K / Run

Posted: 1/6/2012 2:00:40 PM EDT

[#24]

Bike: quick 8 mile trail ride tonight after work.

Posted: 1/6/2012 2:24:10 PM EDT

[#25]

I forgot I could play here again...

05 Jan 2012

Squat day!

2 x 5 x 45lbs
2 x 5 x 95lbs
2 x 5 x 135lbs
1 x 5 x 155lbs
1 x 5 x 175lbs
1 x 5 x 195lbs
1 x 8 x 225lbs
3 x 10 x 135lbs

Back extensions with the hip pad low, arching/lifting at the pelvis to hit the hams/glutes more- 3 x 10

Posted: 1/6/2012 2:29:47 PM EDT

[#26]

KB single arm swings: 4x10 (5 reps each arm)
KB Single Arm Squats: 4x5 (switch arms each set) use DBs as needed
Wall Walks: 4x4 (Hands on the ground and feet on the wall and try to walk your body as close to the wall as possible and then walk back down the wall. Repeat for reps
Backwards “Fran” 9-15-21 for time:
Barbell Thrusters (95lbs m, 66lbs w)
Pullups
Time: 7:44

And page 2....

Posted: 1/7/2012 11:24:45 AM EDT

[#27]

Bike: 14 miles

Posted: 1/7/2012 11:26:26 AM EDT

[#28]

9 mile run

Posted: 1/7/2012 1:16:28 PM EDT

[#29]

2.5 mile run

Posted: 1/7/2012 2:04:07 PM EDT

[#30]

1.5 mile run 10:30.
10 intervals.
Walk 25 minutes.

Posted: 1/8/2012 8:53:15 AM EDT

[#31]

40 mile ride

Posted: 1/8/2012 9:14:07 AM EDT

[#32]

Run: 9k (was shooting for 10k, got to get one of those GPS thingys)

[ARCHIVED THREAD] - WOD 1/2 - 1/8

General » Fitness

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