21/3/12

REST DAY

20/3/12

WOD 1


1a) Push Press (1,1,1,1,1)

2a) 'Freddys Revenge'

     5 rounds;

     5 Push Jerk (85)
     10 Burpees

WOD 2


1a) 30 Weighted Muscle ups (10kg Weighted vest)
      *Single reps, come off the rings after each rep, full turnout*

      REST 5 MINS

2a) 7 mins amrap;

      HSPU's

Push press- 102.5, 107.5, 112.5, 117.5 (PB), 120(f), 120(f)
Metcon- 6.22mins
Muscle ups- 9.23mins
Hspu- 41 reps

Had to lay off the legs today, still fried from Sunday!

19/3/12

WOD 1

1a) Speed Squats (12x2) r30s *50% 1rm / 14" Box / Black Bands*

2a) Speed Deads (10x1) r30s *50% 1rm / Black Bands*

3a) Gluet Ham Raises (3x10) r60s

  b) UB Toes To Bar (3x15) r60s

  REST 10 MINS

4a) 5 rounds;

      5 Deads (142.5)
      20 HR Push ups
      12 CTB Pull ups

    REST 10 MINS

5a) 5 rounds;

     200m Sprint
     (rest 90 secs)

Squats- 105
Deads- 127.5
Metcon- 11.25
Sprints- 40,38,37,36,37

Legs were pretty tired today after games wod yesterday, so struggled a bit today.  Good to be back on Westside Barbell...time to get fast!!

18/3/12

WOD 1

1a) 'Games wod 12.4'

      12 min amrap;

      150 Wallball (Karen) 10kg- 10ft
      90 Double unders
      30 Muscle ups

Score- 0 rounds + 23 Muscle ups

17/3/12

REST DAY

16/3/12

WOD 1

1a) Bench Press (3,3,3,3,3) r60s

  b) Weighted Pull ups (3,3,3,3,3) r60s

2a) Strict Ring Dips (3xMax) r60s

3a) 8 min amrap;

     8 Push Jerks (60)
     8 Ring Dips
     16 KB Snatch (24) 8 EA

Bench- 105, 110, 115, 120, 122 (2)
Pull ups- 24, 27, 29, 32, 35
Dips- 21,15,11
Metcon- 4+ 8 Dips

15/3/12

WOD 1

1a) Power Cleans (1rm)

2a) Clean Pulls (5x3) r60secs

3a) 10 min amrap;

      Turkish Get ups (12kg DB's)

WOD 2

1a) 'Nate'

     20 min amrap;

     2 muscle ups
     4 HSPU's
     8 KBS (32)

power cleans- 132.5kg (PB)
clean pulls- 155kg (110% 1rm)
TGU'S- 42
Nate- 15 rounds + 3 hspu (PB)