December 6, 2012 at 8:42pm
WOD
Strength:
3x5 back squat @ 80% (145)
Metcon:
10 rounds for time of
3 supine ring rows (substituted instead of dead lifts since my back is tight)
20 double unders 60 singles
finished in 9:50
Not too grueling this time. The ropes at the gym are really annoying and I forgot mine at home so I had no choice but to use one, and I just couldn’t pull off double unders tonight. Singles were even a challenge. It kept whipping my hair in my face and catching on my feet and it just felt awkward. Maybe I’m whining and imagining things. I don’t know.
But I didn’t let that get me down because the coach that I hardly see (but really like) has suggested I start a new lifting program since I haven’t really had much progress with the 3x5. SO in the near future I’ll hopefully be starting the Wendler 5-3-1. We’ll see how that goes.
September 6, 2012 at 10:19pm
WOD
50 Box jumps (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings (25 lbs)
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (32 lbs),
50 Stiff legged deadlifts (32 lbs),
50 Wall ball shots (15 lbs),
50 Burpees,
50 Double unders. 150 singles
Finished in 39:46
September 3, 2012 at 11:46am
Backyard WOD
Then went out to say hello to my chickens and do a modified version of Annie
50 double unders 150 singles
50 sit ups
40 double unders 120 singles
40 sit ups
30 double unders 90 singles
30 sit ups
20 double unders 60 singles
20 sit ups
10 double unders 30 singles
10 sit ups
Finished in 9:43, but I had some trouble in the beginning with my sit ups since the ground is so lumpy in my yard. Oh well.
August 7, 2012 at 12:25pm
WOD
Strength
5x3 snatch grip deadlift (115 lbs)
3 sets max chin ups (6, 5, 5)
WOD
3 minute AMRAP of
5 kettlebell swings (45 lbs)
30 singles
Rest 90 seconds
3 minute AMRAP of
5 sumo deadlift high pulls (45 lbs)
30 singles
Rest 90 seconds
3 minute AMRAP of
Singles
Finished with 5 + 5 KB swings, 5 rounds, and 238 singles
