Bulgarian split squat - 4 x 4-6
30,40,15,20
3RFT
50d/u
25 airsquats
30 10m cone sprints
12:11
Showing posts with label 10m. Show all posts
Showing posts with label 10m. Show all posts
Friday, August 8, 2014
Thursday, July 31, 2014
Monday, August 27, 2012
front squat, bench, then WOD
Monday WOD
5x3 front squat
5x3 bench press
10m shuttle
1..8 db front squat/ push press
Post db weight and time
FS: 185,205,215,225,245x1,225
bench:185,205x2,185,205x2,200x2 (set with x2 I needed help on 3rd rep)
shuttle run/db WOD: 30# db time 3:50
5x3 front squat
5x3 bench press
10m shuttle
1..8 db front squat/ push press
Post db weight and time
FS: 185,205,215,225,245x1,225
bench:185,205x2,185,205x2,200x2 (set with x2 I needed help on 3rd rep)
shuttle run/db WOD: 30# db time 3:50
Wednesday, January 4, 2012
sprints+
Famous last words..."Today's going to be an easy one"...HA!
Part 1: Finished 16 minutes on Death by 10m (carpet seam to carpet seam @ the depot), hand touching the ground on each turn, as time expired.
Part 2: 16 minutes done..down and back on the minute for 16 minutes. We went from seam to as far west into hitting cage as we could go. Mixed up the "sprints" using various methods: sprint down and back, backwards/forward, backwards/backwards, karaoke, broad jump down and back, bear crawl, burpee broad jumps.
Part 1: Finished 16 minutes on Death by 10m (carpet seam to carpet seam @ the depot), hand touching the ground on each turn, as time expired.
Part 2: 16 minutes done..down and back on the minute for 16 minutes. We went from seam to as far west into hitting cage as we could go. Mixed up the "sprints" using various methods: sprint down and back, backwards/forward, backwards/backwards, karaoke, broad jump down and back, bear crawl, burpee broad jumps.
Saturday, November 13, 2010
WOD Plethora
At Depot with Jared.
First: 4 rounds for time of:
100ft lunges with 45# overhead
30 box jumps
20 wall ball
10 GHD sit ups
10 53# kb swings
time: 24:55
round times: 5:47, 6:26, 6:28, 6:14
Second: do as many 53# kb swings in 3 minutes as you can, while wearing an 18# vest (it was the 20# but we took out 2# so our arms wouldn't rub the vest). I got 62 swings.
Third: death by 10m runs (shuttle). 15 full rounds.
Stick a fork in me!
First: 4 rounds for time of:
100ft lunges with 45# overhead
30 box jumps
20 wall ball
10 GHD sit ups
10 53# kb swings
time: 24:55
round times: 5:47, 6:26, 6:28, 6:14
Second: do as many 53# kb swings in 3 minutes as you can, while wearing an 18# vest (it was the 20# but we took out 2# so our arms wouldn't rub the vest). I got 62 swings.
Third: death by 10m runs (shuttle). 15 full rounds.
Stick a fork in me!
Tuesday, November 9, 2010
Death by 10m x2
Set two medicine balls up, 10m apart on the baseball side of the Depot. One was even with north side of the northernmost column, the other was lined up with the edge of the first full panel north of the south column. Each 10m run was with BOTH feet past the ball and one hand touching the ground.
Ran 10m first minute (down), 20m second minute (down and back), 30m third minute (down, back,down)...until I couldn't complete required amount.
I got full 14 minutes plus 14 in the 15th minute.
Followed it up immediately with Death by Broad Jump...same distance. Got 4 full minutes, plus 4 in 5th minute.
Ran 10m first minute (down), 20m second minute (down and back), 30m third minute (down, back,down)...until I couldn't complete required amount.
I got full 14 minutes plus 14 in the 15th minute.
Followed it up immediately with Death by Broad Jump...same distance. Got 4 full minutes, plus 4 in 5th minute.
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