12-24-09

i missed the WODs at the gym for the 22nd and 23rd due to me finding out i was coming HOME!!! but today i did the 12 days of XMAS WOD from the 22nd i believe... went to a GLOBO GYM called lifetime fitness with a frnd... everything prescribed i got 35:27 afterwards i was layin on the floor and trainers told me to get up cuz i was getting floor wet (sweat) and that people could sleep oops...
1) push up 7) situps
2) pullups 8) toes to bar
3) burpees 9) thrusters (95lbs)
4) kettlebell( 1.5) 10) double unders 3:1 singles
5) push press (95lbs) 11) box jumps
6) back squats (95lbs) 12) clean and jerk (95lbs)

12-21-09

Mary AMRAP in 20 minutes of
5 hand stand pushups
10 pistols or one legged squats each leg
15 pullups
got 6 rounds

12-18-09 FILTHY FIFTY FRIDAY!

Filthy Fifty
50 of
box jumps, 24"
jumping pull ups
kettle bells 1.5pood
walking lunges
knees to elbows
push press
back extensions
wall ball,, 20lbs 10ft
burpees
double unders
time 38:01

12-17-09

AMRAP in 20 minutes of
run 400mtrs
15 L pullups
15 hip extensions
got 3 rounds and a run

12-16-09 Split Jerks

Max 7 reps of split jerk
135 lbs, 145lbs, 145lbs, 155lbs, 155lbs, 160lbs, 165lbs

12-15-09 Deadlift Burpee

Five rounds for time
Deadlift (275/185) 5 reps
10 burpees
time 11:12
first five deadlifts did 225lbs rest at 205

12-14-09 Hopper

1k row then 3 rounds of
15 Hang Power Snatch (95/65)
20 Weighted Walking Lunge (50% body weight)
25 Wall Ball 10ft target (20/14)
my snatch was 85 lbs... lunge 2 40lbs dumb bells and 20lbs med ball
time 30:26

12-11-09 Nasty Girls

3 rounds for time
50 squats
7 muscle ups
135lbs hang power clean
time 13 somethng i thnk

12-10-09

Muscle up Practice: AMRAP in 15 minutes
10 kettlebell swings (1.5 pood)
10 knees to elbows
1o burpees time
6 rounds!!!!
also did the trainer WOD with mike
15-12-9-12-15
SDLHP Rx is 95lbs, did 75lbs
Wall Ball 20lbs, 10ft
time 9:53

12-9-09 Annie

50, 40, 30, 20, 10
double unders and situps
3:1 transitions on double unders
12:57

12-8-09 Clean and Jerk

7 max reps
145lbs, 155,lbs, 160lbs, 160lbs x, 160lbs x, 160lbs x, 135lbs

12-7-09 AMRAP

20 minutes
15 pullups
15 ring push-ups
15 back extensions
15 GHD situps
got 5 round + 7 pullups

12-4-09 LumberJack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m
mine was all scaled it was day before my IST just did active recovery

12-3-09 Fran

21-15-9 thrusters and pullups
9:22 prescribed weight
skinny blue band on pullups

12-2-09 Flight Simulator

i hate this WOD.... 49 minutes

12-1-09 shoulder press

95-105-110-115-125-130-

11-30-09 Tabata

Tabata Something Else
32 intervals 20 seconds each
8 pullups
8 pushups
8 situps
8 squats thnk i had like 415 somethng not totally sure

11-27-09

TURKEY WOD
21-15-9
thrusters, double unders, rowing, knees to elbows, elvated pushups,