Wednesday, August 1, 2012

Last 3 WODs - I have been lagging!

Dear readers..all 8 of you.  I have been lagging on logging in the workouts.  So here I am playing catch up from last weekend!

SATURDAY 07282012
Stretching
Line Drills -squat, lunges, side walks

5 Rounds of the below
3 x squat
3 x tuck jumps
3 x squat
3 x squat jumps

WOD (25lbs dumbbells)
8 count push up
10 x each arm of renegade rows
8 x each arm of lunge presses
5 rounds of the above

Stations
Resistance sprints
Plate push
Hurdle jumps
1 min each x 3 rounds

Cool down, stretching....DONE!


SUNDAY 07292012
Stretching
750m Row 3;08

Deadlifts
95lbs x 10
135 x 5
165 x 5
195 x 5
215 x 5
255 x 5
all UNBROKEN

10 x 30lb slam balls
10 x burpees
3 rounds of the above

2 min plank hold (any variation and can be broken)
*completed unbroken*
1 min pull up hold (broken)

stretch...DONE

TUESDAY 07312012
Stretching
1k Row - 4:12
Stretch

Crossfit HQ WOD for 07302012
3 Rounds for Time
135lbs hang cleans x 15
Burpees x 15

here is the demo video from CFHQ


time cap of 8 for me....FAIL.  Finished workout at 12:17

1st - Unbroken cleans, 5/5/5 burpees
2nd - 5/5/5 cleans, 5/5/5 burpees
3rd - 3/5/5/2 cleans, 5/10 burpees

No bueno on the above.  Was unable to complete workout in the time cap.  Pretty sad.

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