Friday, November 19, 2010

This week's wods....

Tuesday:

3RM back squat with chains
18 minute time limit

65X5
85X5
105X3
125X3
145X3
155X3

Once through for time:
30 GHD, 60 jumping lunges, 90 double unders, 60 air squats, 30 KB swings (53lbs)
10:??

Wednesday:

12 minute time limit
3RM strict press
35X5
55X5
65X3
75X3
85X3
90X3
93X3

18 minute time limit
3 RDs for time "Onion Skin"
Max rep pull-ups
Max rep strict press (65)
If you do this 1 set every 3 minutes it works out well, no getting off the bar, no reracking

21/14, 20/12, 13/11

Friday:

20 minute time limit
3 RM front squat
35X5
55X5
85X3
105X3
125X3
145X3
155X3
165X1

Bottom to Bottom Tabata
:20 work :10 rest in the bottom squat position
Record lowest # of reps
11
After last bottom hold...
Run 1 mile
10:58- Cardio was not the problem here... making my legs uncramp and work after front squats and tabata was...

1 comment:

Body of Words said...

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