twofer

March 17, 2012

strength: deadlift 3-3-3 (70%-80%-90%)

warm up: 45x10, 95x5, 115x5

working sets: 130x3, 150x3, 165x8

March 19, 2012

warm up:

crossfit shrewsbury loop ;)

duck walks

wall walks (vertical)

10 push ups

10 squats

10 sit ups

strength: back squat 5-3-1+ (75%-85%-95%)

warm up: 45x10, 95x8, 115x3

working sets: 135x5, 155x3, 170x2

wod: amrap 6 minutes

10 kettlebell swings @ 16kg

10 burpees

4 rounds + 6 burpees

wod 2.0 : death by 10 meters

got to round 10

azz to grazz

my drummer's car.

Monday, November 28, 2011

warm up: 2 rounds

250m row

10 burpees

10 kb swings @ 16kg

10 (per side) scorpion stretch

strength: back squat 3-3-3+ (70%-80%-90%)

warm up 45x10, 95x5

working sets 130x3, 150x3, 165x6

wod: 4 rounds

200m run

21 back squats @ 75#

9:26

pwo stretching.

*i think my running is getting better, hoorayyy.

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