oh so behind

February 23, 2012

warm up

250m row

10 pass through @ pvc

10 dips

10 back extensions

10 sit ups

games wod 12.1

amrap 7 minutes burpees

80 burpees

werk.

Monday, November 21, 2011

warm up:

7 minutes jump rope skill

3 rounds

l-sit x 30 seconds

10 kb sings @ 16 kg

handstand hold x 30 seconds

strength: back squat 5-5-5+ (65%-75%-85%)

warm up 45x10, 95x7

working sets 125x5, 135x5, 150x11

wod:

21-15-9

row for calories

burpees

7:12

wodkillah.

he is the wodkillah

Wednesday, November 16, 2011

warm up: 3 rounds

250m row

10 push ups

10 goblet squats @ 12kg

10 ring rows

strength: strict press 5-5-5+ (40%-50%-60%)

warm up 30x10

working sets 30x5, 40x5, 50x10 (+2 push press @ 50#)

wod: 800m run, 1 minute rest

2 minutes max burpees

400m run, 1 minute rest

2 minutes max burpees

200m run, 1 minute rest

2 minutes max burpees

burpees: 32 | 29 | 33

total time: 17:45