8/27/10……FRIDAY
Strength:
Isolateral straight leg deadlifts 3×10 ea leg (hold weight with opposite hand and keep back straight) check out the picture below.
Press
5 @ 65% of 1 rm
5 @ 75% of 1rm
5 @ 85% of 1 rm
Then:
10 minute AMRAP
15 wall ball, 15 box jumps, 10 knees to elbows.
Press for strength, 135×5, 160×5, 185×5
Wod- 5rds 15 wall balls, and 4 box jump
you pressed my one rep max (5 times)… thats intense, nice work scott!
Have you been eating Nolan’s Cheddar?… Thats not very Paleo
quit trying to make me feel good, you’ll go into the pm class and press 2x your body weight or something crazy like that !!!! they should had that mouse doing OHS or thrusters, anything but a “c”cup workout??
Thanks for the props Brett I needed it after you set the bar so damn high I can’t even see it anymore…Good luck tonight….
Early am was fun! WOD 3 rounds and 3 wallballs.
5x = 65, 75, 85, 95. We did after the WOD.
-Jumping Exercises
-3 x 10 (Each leg) One-legged Stiff leg KB Dead Lift
-Rope Climb (I made it half way up, this is progress!!)
-Press: 5 x 55#, 5 x 65#, 5 x 75#
-WOD: 3 rds + 15 wb, 10 bj, 6 k2e
5:30 Baseline.
Followed by WOD
3 rounds 15lb ball, 20″ tire,
5×45# 5×70# 5×70# 10×70#
Limited K2E
Thanks Coach Tony. I will work on diet. And thanks to a great group. See you Monday.
5 @ 65% of 1 rm
5 @ 75% of 1rm
5 @ 85% of 1 rm
Then:
10 minute AMRAP
15 wall ball, 15 box jumps, 10 knees to elbows.
5x75lbs, 5x95lbs, 5x115lbs
Wod 6 Rounds even Rxd. I can’t Breath!!!!
5 @ 65% of 1 rm
5 @ 75% of 1rm
5 @ 85% of 1 rm
Then:
10 minute AMRAP
15 wall ball, 15 box jumps, 10 knees to elbows.
5x75lbs, 5x95lbs, 10x115lbs
Wod 5 Rounds even Rxd.
115 x 5
125 x 5
135 x 10
Wod 5rds + 15 wall balls + 6 box jumps…
you had to do 2 more box jumps!!!
and he almost ate shit. It was a true test of agility!
53×3 68X3 73×7
wod
2 rounds and 7 WB
WOD: 3 rounds
33 lbs x 5
43 lbs x 5
53 lbs x 8
Nice effort yesterday, Michelle!
4 Rounds
15 wall ball, 15 box jumps-little Tire, 10 knees to elbows.
33 lbs x 5
43 lbs x 5
53 lbs x 10
4 rds 15 WB/ 6 BJ
75lbs x 5
95lbs x 5
115lbs x 6
4 ROUNDS plus 11 Wall Balls
33lbs x 5
43lbs x 5
53lbs x 2
4 ROUNDS RXD
85lbs x 5
100lbs x 5
110lbs x8
Strength:
Isolateral straight leg deadlifts 3×10 ea leg (hold weight with opposite hand and keep back straight) check out the picture below.
Press
5 @ 65% of 1 rm (#50)
5 @ 75% of 1rm (#55)
5 @ 85% of 1 rm (#60)
Then:
10 minute AMRAP
15 wall ball (#12), 15 box jumps (big tire), 10 knees to elbows.
3 Rounds and completed 15 box jumps.
Pooped out today pretty much after the first round. Forgot to eat lunch, so running on a bowel of oatmeal from 8 AM, Shelly V. did a great job, too bad she never posts….she getting stronger by the day though. Great job to Wayne on keeping our class organized and focused! Haha…I know it pry get’s difficult keeping us all in order, but you do it.
Thanks Ninja Stokes!
5 rounds + 8 Wall Balls – PR
20# WB