Wednesday, March 28, 2012

Catching up with WODs

I have been slacking on keeping up the WODs for the last couple week...very sorry.  So here goes...

3/21
WARM UP
1k Row
bar stretch
jump rope

WOD
Snatch work - technical practice
bar x 5
75lbs x 2
95lbs 2
105lbs x2
115lbs x 2
125lbs x 2 (FAIL)

12.5 WOD attempt fail
3 x 100lb thruster
nothing...

3/23
WARM UP
Jump Rope
High knees/Butt Kicks
Duck Walks, side squat walk, push up combo

WOD
Straight leg situp
Superman
Squat
Push ups
5 rounds of above with a strict count for each movement
2 rounds for speed no count no rest

Stations:
Plate Twist
Walking Lunge
Press
Jump Squat
Plate Swings
45 sec, 15 sec off = 3 rounds
last round 1 min each no rest

Stretch

3/24
WARM UP
run/walk
high knees/shuffles/butt kicks
spiderman lunge/hip stretch

WOD as RX
30 x box jumps
20 x renegade rows
20 x burpee complex
30 x box jumps

actual work was mostly half of the above for 3 rounds, a few spurts here and there of unbroken burpees and push ups etc.  But failed the workout pretty bad by not doing it as Rxed.


3/28
WARM UP
Bar stretch
1K row - 4;26

O Lifting practice

PUSH JERK
95lbs x 3 (2)
115lbs x 3
135lbs x 3
155lbs x 2
165lbs x 2

BACK SQUAT - work on technical plus depth
135lbs x 5 (2)
155lbs x 4 (2)

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