Friday, December 28, 2012

The last 3 WOD... Christmas Edition

Ok... Let me just state,  I am blogging this from my phone... So it won't be too fancy.  I felt I was getting too behind on the workouts I just needed to post.  So here goes... Excuse any crazy typos please!

12222012
Run
Stretch

10 x push up w 2 sec pause
10 x lunges one leg
10 x jumping jacks
10 x lunges other leg

44lb kb swing into a squat + run
With a partner

Plank hold
Squat hold

Switch out w partner

Cool down run

Stretch

12242012
Christmas eve workout... Failed becuase the gym was closed.
Bike ride for approximately 3 miles

12262012
A. Backsquat 3 x 7 rest 2 min
Warm up bar x 10
95#x 10
135#
155#
185#
205#
225# x 3. Fail last set.... Only 1 rep

B.  Push press 6 x 5 touch &  go rest 90 sec
95#
115#
135#
155# x 2

C.  Power clean + press @ 95#
3 x EMOM for 10 minutes

5 minutes to complete 30 x deadlift @ 175lbs

Cool down row = 1000m

12282012
Run
Stretch
7 count squat
Walk out stretches

35lb plate

15 x thrusters - >15x - >20x - >25x - >20x - >15x
15 x plate swings. *same as above
10 x weighted sit ups *keep at 10x throughout

6 min AMRAP with partner
Battle rope

Stretch and cool down

So there you have it.  Going to have a couple more workouts this weekend before ringing in the new year!   Standby!

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