Mike...
Warmup:
1km row
Stick work
OHS with broomstick
Workout:
5 rounds of:
400m run
10 pullups
10 clapping pushups
10 box jumps to 24"
Time: ~25 minutes I believe, didn't hear my time when it was called out.
Finisher:
5 rounds of:
10 hanging leg raises
15 GHD situps
20 back extensions
Bjorn...
Warmup:
...
Workout:
Build up to 1RM snatch in 10 minutes...
Achieved 70kg snatch...PR!!
Finisher:
5 rounds of:
1 rope climb
50 double unders
Time:
Monday, February 15, 2010
Saturday, February 13, 2010
13-02-10
Warmup:
4 rounds of 15 x OHS (broomstick) and 15 x pushups
Stick work on shoulders
Workout:
Fight Gone Bad - 5 rounds
Wall balls at 20 pounds
SDHP at 75 pounds
Box Jumps to 24"
Push Press at 75 pounds
Rowing for calories
Mike: Can't remember each round exactly. I remember that first round was 127 and 5 round total was 476.
4 rounds of 15 x OHS (broomstick) and 15 x pushups
Stick work on shoulders
Workout:
Fight Gone Bad - 5 rounds
Wall balls at 20 pounds
SDHP at 75 pounds
Box Jumps to 24"
Push Press at 75 pounds
Rowing for calories
Mike: Can't remember each round exactly. I remember that first round was 127 and 5 round total was 476.
12-02-10
Warmup:
Stick work on shoulders
5 rounds of 20 x pushups and 20 x abmat situps
Practice thrusters, weighted bar
Workout:
5 rounds of:
500m row
7 thrusters at 60kg
Mike: 19:25
Bjorn: 17:something
Finisher:
100 pullups, partitioned as required, not for time.
Stick work on shoulders
5 rounds of 20 x pushups and 20 x abmat situps
Practice thrusters, weighted bar
Workout:
5 rounds of:
500m row
7 thrusters at 60kg
Mike: 19:25
Bjorn: 17:something
Finisher:
100 pullups, partitioned as required, not for time.
Thursday, February 11, 2010
Lots and lots and lots of squats 11-02-10
Warmup:
Stick work on shoulders
Practice squats
Workout:
Working up to 12RM back squat
With Max Rep HSPU's in between rounds
Mike:
15 x 40kg, 12 x 50kg, 12 x 60kg, 12 x 70kg, 12 x 80kg, 12 x 90kg, 12 x 100kg, 12 x 110kg, 7 x 120kg, 5 x 120kg
Best HSPU's was 3 to one Abmat
Bjorn:
15 x 40kg, 12 x 50kg, 12 x 60kg, 12 x 70kg, 12 x 80kg, 10 x 90kg, 12 x 90kg, 5 x 100kg, 4 x 100kg, 6 x 110kg
HSPUs max - 7 to 1 abmat, 4 to ground
Then...
10RM OHS
With Max Rep MU's or Dips between rounds
Mike: 3 x 10 at 40kg
Regular Dips - 8, 9, 7
Bjorn: 10 x 40, 7 x 50kg, 10 x 50 kg, 5 x 60kg, 7 x 60kg
MUs - 4, 3, 2, 3, 1
Finisher:
2km row or 4 x 500m with 30 sec rest
Mike: 2km in 7:09
Bjorn: 4 x 500m - ave: 1:55
09-02-10
Warmup:
Skipping and double under practice
1km row
Stick work on shoulders
Workout:
50 C2B pullups
50 burpees
Mike: 8:25 (regular chins)
Bjorn: I did Burpees first - 9:20 (Chest to bar)
Finisher:
7 rounds of:
Max handstand pushups
10 box jumps
1min break between rounds
then...
3:00 total L-sit
08-02-10
Warmup:
1km row
Stick work
Practice cleans, deadlifts and push jerks
Workout:
"DT"
12 deadlifts
9 hang power cleans
6 push jerks
Rx'd at 70kg
Mike: 14:45 (@ 60kg)
Bjorn:11:02 (@ 60kg)
Sunday, February 7, 2010
Suffer on Saturday 06-02-10
Bjorn's Garage WOD:
5 rounds of:
15 back squats @ 80kg
10 Ring Dips
10 Ring Pull ups (with false grip)
17:40
Mike @ Schwartz's
Warmup
5 rounds of:
15 air squats
25 Abmat situps
Workout
5 Rounds of:
400m run
20 pullups
20 box jumps
30:45
Thursday, February 4, 2010
4-02-10
Warmup
Some double under practice
Joint rotations
Practice cleans Shoulder passthroughs
Workout
Worked up to a 1RM clean and jerk
Mike: in pounds so not sure, but around 90kg i believe
Bjorn: Yes, the pound thing is a bit different. I think i worked up to 85kg.
Shoulder press Mike: 12 x 40kg, 8 x 45kg, 6 x 45kg, 5 x 45kg, 4 x 45kg
Bjorn: 10 x 40kg, 8 x 40kg, 8 x 40kg, 6 x 45kg, 4 x 45kg
Finisher
2km row
Mike: 6:56
Bjorn: 7:05
Some double under practice
Joint rotations
Practice cleans Shoulder passthroughs
Workout
Worked up to a 1RM clean and jerk
Mike: in pounds so not sure, but around 90kg i believe
Bjorn: Yes, the pound thing is a bit different. I think i worked up to 85kg.
Shoulder press Mike: 12 x 40kg, 8 x 45kg, 6 x 45kg, 5 x 45kg, 4 x 45kg
Bjorn: 10 x 40kg, 8 x 40kg, 8 x 40kg, 6 x 45kg, 4 x 45kg
Finisher
2km row
Mike: 6:56
Bjorn: 7:05
Wednesday, February 3, 2010
Chest pains 02-02-10
Workout:
1 run (670m)
3 rounds of:
10 C2B pullups
15 pushups
1 run
3 rounds of:
10 pullups
10 HSPU's
1 run
3 rounds of:
10 pullups
15 dips
Mike: 43:45 HSPU's were to 2 Abmats first round, the to 3 thereafter. Dips were on parallel bars (I'm banned from ring dips til further notice...).
Bjorn: 34:58 (1 abmat rounds 1 & 2, 2 abmats round 3)
1 run (670m)
3 rounds of:
10 C2B pullups
15 pushups
1 run
3 rounds of:
10 pullups
10 HSPU's
1 run
3 rounds of:
10 pullups
15 dips
Mike: 43:45 HSPU's were to 2 Abmats first round, the to 3 thereafter. Dips were on parallel bars (I'm banned from ring dips til further notice...).
Bjorn: 34:58 (1 abmat rounds 1 & 2, 2 abmats round 3)
Tuesday, February 2, 2010
Pinch and a Punch for First of the Month 01-02-10
Another WOD at Schwartz's...
Warmup:
1km Row
Workout:
5 rounds
15 SDHP's @ 40kg
15 Thrusters @ 40kg
Bjorn 12:06
Mike 15:12
Finisher:
3 rounds
Static knee hangs from pullup bar
then 20 abmat situps, feet anchored
2 rounds
15 knee raises from pullup bar
then 20 abmat situps, feet anchored
1km Row
Workout:
5 rounds
15 SDHP's @ 40kg
15 Thrusters @ 40kg
Bjorn 12:06
Mike 15:12
Finisher:
3 rounds
Static knee hangs from pullup bar
then 20 abmat situps, feet anchored
2 rounds
15 knee raises from pullup bar
then 20 abmat situps, feet anchored
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