3 rounds for time:
run 400m
12 95# power snatch
18 pull ups
18 dips
:break pull ups and dips into sets of 6:6 or 3/3
time 21:03
nice day, ran from garage to goal post on black top
did as many CTB as I could then went to chin over bar. dips done off of a plyo box
Showing posts with label 400m. Show all posts
Showing posts with label 400m. Show all posts
Tuesday, November 28, 2017
Monday, September 29, 2014
9/29
back squat 3-5x4 225(5),245(3),225(5),225(5)
Max reps c2b chin ups x4 - 12,7,7,5
conditioning
run 400m
30 wall ball
15 t2b
rest 4 minutes
x2
4:36/5:15 - total 13:51 (includes rest)
Max reps c2b chin ups x4 - 12,7,7,5
conditioning
run 400m
30 wall ball
15 t2b
rest 4 minutes
x2
4:36/5:15 - total 13:51 (includes rest)
Tuesday, September 23, 2014
09/23
a1) BB rear foot elevated (20") split squat 6-8 each leg (45#,65#,65#)
a2) palloff hold 30s each arm
Conditioning - 3 rounds
8 135# gto
400m run
time 11:06
a2) palloff hold 30s each arm
Conditioning - 3 rounds
8 135# gto
400m run
time 11:06
Monday, August 25, 2014
8/25
deadlift 6-8 30X1 x3
225x8, 255x7, 285x6
ring push ups AMRAP x3 (toes on 45# plate/concrete ledge @ NB)
25,14,12
conditioning 3 rounds - 15:39
8 135# power cleans
10 ctb pull ups
400m run
225x8, 255x7, 285x6
ring push ups AMRAP x3 (toes on 45# plate/concrete ledge @ NB)
25,14,12
conditioning 3 rounds - 15:39
8 135# power cleans
10 ctb pull ups
400m run
Monday, July 14, 2014
deadlift / conditioning
deadlift 5x295(75%), 3x325(85%), 1x360(95%)
6 - 95#power cleans EMOM for 6 minutes (first 4 minutes off the ground, last 2 minutes from the hang)
conditioning - time 14:11
3 RFT
400m run
10 dead hang chin ups
20 wall ball
6 - 95#power cleans EMOM for 6 minutes (first 4 minutes off the ground, last 2 minutes from the hang)
conditioning - time 14:11
3 RFT
400m run
10 dead hang chin ups
20 wall ball
Tuesday, July 17, 2012
Daniel
50 pull ups
run 400m
21 95# thrusters
run 800m
21 95# thrusters
run 400m
50 pull ups
Rx: 19:55
run 400m
21 95# thrusters
run 800m
21 95# thrusters
run 400m
50 pull ups
Rx: 19:55
Monday, December 12, 2011
Nicole
AMRAP 20 minutes:
run 400m
max reps pull ups
Our run ended up being 510m.
5 full rounds plus 510m run, just over 20 minutes.
pull ups: 25,18,16,17,14
WOD totals 3060m 90 pull ups
28f temp outside...5:30am WOD. Ran from east door at Depot down to manhole cover at the intersection of Franklin and Mulberry.
run 400m
max reps pull ups
Our run ended up being 510m.
5 full rounds plus 510m run, just over 20 minutes.
pull ups: 25,18,16,17,14
WOD totals 3060m 90 pull ups
28f temp outside...5:30am WOD. Ran from east door at Depot down to manhole cover at the intersection of Franklin and Mulberry.
Wednesday, October 12, 2011
AMRAP 30 minutes:
400m run
10 L pull ups
15 back extensions with 25# plate
20 sit ups with 25# plate
4 rounds in 30:01
My run ended up being a little over 500m.
Pull ups broken into sets of 4,3,or 2, as needed.
Tried to get back extensions done in 3 sets each round.
Sit ups sucked...did them on the floor with feet anchored under dumbbells
10 L pull ups
15 back extensions with 25# plate
20 sit ups with 25# plate
4 rounds in 30:01
My run ended up being a little over 500m.
Pull ups broken into sets of 4,3,or 2, as needed.
Tried to get back extensions done in 3 sets each round.
Sit ups sucked...did them on the floor with feet anchored under dumbbells
Thursday, August 25, 2011
Nancy
5 rounds for time, not quite Rx, a little lighter OHS, a little longer run:
500m run
15 90# OHS
Time: 24:34
round times 4:17, 5:15, 4:44, 4:54, 5:24
OHS broken down (by round): 10/5, 10/5, 15, 15, 8/7
500m times (start to finish) 2:35, 2:52, 2:48, 2:54, 2:56
On the 3rd set of OHS, I brought my hands a little closer together which helped me keep my arms more vertical, which in turn, seemed to cause me to use my legs more. Much better lifting form, at least it felt like it.
This wasn't my best time for Nancy, the extra 500m in run had a lot to do with it, but it was probably one of my best OHS, which is a little surprising considering how I felt pre-WOD.
500m run
15 90# OHS
Time: 24:34
round times 4:17, 5:15, 4:44, 4:54, 5:24
OHS broken down (by round): 10/5, 10/5, 15, 15, 8/7
500m times (start to finish) 2:35, 2:52, 2:48, 2:54, 2:56
On the 3rd set of OHS, I brought my hands a little closer together which helped me keep my arms more vertical, which in turn, seemed to cause me to use my legs more. Much better lifting form, at least it felt like it.
This wasn't my best time for Nancy, the extra 500m in run had a lot to do with it, but it was probably one of my best OHS, which is a little surprising considering how I felt pre-WOD.
Sunday, July 24, 2011
helen
3 rounds:
run 400m
21 53# kb swings
12 pull ups
ran from swingset, straight out to road, then down to Meeks and back. Pull ups on swing set.
time 10:11
I think this was the first time I did this Rxd when I ran on the road, not a treadmill. Hoped to go unbroken but did last set of pull ups 7/5. Running was the weakest part. Ran 1:42 first 400, then well over 2 on final 2.
run 400m
21 53# kb swings
12 pull ups
ran from swingset, straight out to road, then down to Meeks and back. Pull ups on swing set.
time 10:11
I think this was the first time I did this Rxd when I ran on the road, not a treadmill. Hoped to go unbroken but did last set of pull ups 7/5. Running was the weakest part. Ran 1:42 first 400, then well over 2 on final 2.
Tuesday, July 19, 2011
Manion
looked hard. I wasn't dissapointed. Decided I was gonna do this RX, regardless of how long it took.
7 rounds:
29 135# back squats
400m run
Did this over lunch in garage and around circle. Heat index 100+.
Back squats broken each round into 3-4 sets. Max reps unbroken was 15, but usually get to 10-12, then stop. runs were mostly walks...too darn hot! I carried my water jug with me the last 3 400m and tried to stay hydrated.
Time: 51:04
7 rounds:
29 135# back squats
400m run
Did this over lunch in garage and around circle. Heat index 100+.
Back squats broken each round into 3-4 sets. Max reps unbroken was 15, but usually get to 10-12, then stop. runs were mostly walks...too darn hot! I carried my water jug with me the last 3 400m and tried to stay hydrated.
Time: 51:04
Monday, July 11, 2011
5 rounds for time:
400m run
20 150# deadlift
20 push ups
10 150# deadlift
10 push ups
did this WOD at lunch...severe heat index...feels like 105...don't go outside...
Rx called for 145# deadlift but 150 is such an easier amount to get on my 40# bar, so I went with it.
Got through 3 rounds and quit...too freakin HOT! Hoped to get all deadlifts unbroken, but broke up sets of 20 (12,8) in rds 2&3. I still suck at push ups!
Time 17:34
20 150# deadlift
20 push ups
10 150# deadlift
10 push ups
did this WOD at lunch...severe heat index...feels like 105...don't go outside...
Rx called for 145# deadlift but 150 is such an easier amount to get on my 40# bar, so I went with it.
Got through 3 rounds and quit...too freakin HOT! Hoped to get all deadlifts unbroken, but broke up sets of 20 (12,8) in rds 2&3. I still suck at push ups!
Time 17:34
Saturday, July 2, 2011
GOWS
partner WOD with Tim. All done with 20# med ball. It could never touch the ground.
400m run (200m w/o ball, 200m with ball)
100 mountain climbers each
50 sit ups each
100 slalom jumps
50 wall ball/teeter totter.. throw the ball back and forth with wall ball shot motion
400m run
I tried to do sit ups with ball, but onl did 15 of first 25 then 10 of next 25 with ball.
No idea how long WOD was, but I liked it!
400m run (200m w/o ball, 200m with ball)
100 mountain climbers each
50 sit ups each
100 slalom jumps
50 wall ball/teeter totter.. throw the ball back and forth with wall ball shot motion
400m run
I tried to do sit ups with ball, but onl did 15 of first 25 then 10 of next 25 with ball.
No idea how long WOD was, but I liked it!
Thursday, June 16, 2011
Nancy
5 rounds for time:
400m run
15 OHS
95# in rounds 1,2,3 and first 2 reps of 5. 75# for all others (totals were 47 @ 95# and 28 @ 75#)
time 20:16
rounds 2 & 3 unbroken
difficult WOD!
400m run
15 OHS
95# in rounds 1,2,3 and first 2 reps of 5. 75# for all others (totals were 47 @ 95# and 28 @ 75#)
time 20:16
rounds 2 & 3 unbroken
difficult WOD!
Thursday, May 12, 2011
main site WOD Rx
lunchtime WOD in garage and to and fro 200m mark on street
AMRAP 20 minutes:
400m run
7 muscle ups
4 rounds + 400m & 1 m/u
400m times (from start of run to end): 1:32,1:46, 1:53, 1:55, 2:01
round times: actual clock time at end of 7 m/u=3:18,7:30,12:37,17:15,20:00
felt pretty good on m/u. rings hanging at #5 on straps, so I was able to easily reset my grip after each m/u (no turnout of wrists b/t each rep...I'm not there yet!)
AMRAP 20 minutes:
400m run
7 muscle ups
4 rounds + 400m & 1 m/u
400m times (from start of run to end): 1:32,1:46, 1:53, 1:55, 2:01
round times: actual clock time at end of 7 m/u=3:18,7:30,12:37,17:15,20:00
felt pretty good on m/u. rings hanging at #5 on straps, so I was able to easily reset my grip after each m/u (no turnout of wrists b/t each rep...I'm not there yet!)
Friday, February 18, 2011
Kelly Rx
5 rounds for time:
400m run
30 wall ball 20#
30 24" box jump
time=28:39 (4:46, 5:48, 5:45, 6:17, 6:03)
rounds 1 & 5 did wall ball then box jump
rounds 2,3,4 did box jumps then wall ball
with Jared in my driveway..great day!
did some rope climbs afterward to prep for the Arnold!
400m run
30 wall ball 20#
30 24" box jump
time=28:39 (4:46, 5:48, 5:45, 6:17, 6:03)
rounds 1 & 5 did wall ball then box jump
rounds 2,3,4 did box jumps then wall ball
with Jared in my driveway..great day!
did some rope climbs afterward to prep for the Arnold!
Monday, January 3, 2011
3 rounds for time:
run 400m
30 75# OHS
21 pull ups
WOD as Rx time = 19:29
runs done inside Depot around a 43'x47' rectangle...7.25 laps.
OHS were tough. Shoulders tired and sore from yesterday's push press WOD. I got 2 reps to start, lost balance, and had to reset. Tried to get 12 reps to start each set then 8-9 to finish in 3 sets.
round times = 5:13, 6:46, 7:30
WOD totals 1200m run, 90 75# OHS, 63 pull ups
30 75# OHS
21 pull ups
WOD as Rx time = 19:29
runs done inside Depot around a 43'x47' rectangle...7.25 laps.
OHS were tough. Shoulders tired and sore from yesterday's push press WOD. I got 2 reps to start, lost balance, and had to reset. Tried to get 12 reps to start each set then 8-9 to finish in 3 sets.
round times = 5:13, 6:46, 7:30
WOD totals 1200m run, 90 75# OHS, 63 pull ups
Wednesday, December 8, 2010
3 rounds for time of:
run 400m
15 pull ups
50 squats
15 pull ups
Rx 14:37
round times 1) 3:53 2) 5:14 3) 5:30
All pull ups unbroken. Squats broken down. I never felt loose enough to keep squatting. Probably a little leftover tired from yesterday's deadlift combined with not much stretching or warm up today. Just tried to keep moving on the runs.
Totals: ran 1200m, 90 pull ups, 150 squats
shoulder felt good!
15 pull ups
50 squats
15 pull ups
Rx 14:37
round times 1) 3:53 2) 5:14 3) 5:30
All pull ups unbroken. Squats broken down. I never felt loose enough to keep squatting. Probably a little leftover tired from yesterday's deadlift combined with not much stretching or warm up today. Just tried to keep moving on the runs.
Totals: ran 1200m, 90 pull ups, 150 squats
shoulder felt good!
Monday, November 15, 2010
400m and deadlift
AMRAP in 12 minutes:
400m run
5 deadlift
I put 295# on the bar and took off. Ran .25 miles on treadmill.
4 rounds plus .06 mile
kept round times, but forgot to look after 1, so here's 2-4:
2) 5:30
3) 8:27
4) 11:15
400m run
5 deadlift
I put 295# on the bar and took off. Ran .25 miles on treadmill.
4 rounds plus .06 mile
kept round times, but forgot to look after 1, so here's 2-4:
2) 5:30
3) 8:27
4) 11:15
Friday, November 12, 2010
Nancy
5 rounds for time:
run 400m
15 95# OHS
time: 18:51 Rx. First ever Rx Nancy!! 400m outside from back door of Depot, south on Cross to Sycamore, over to Franklin, and back to Depot
round times:
1. 1:35, 3:00
2. 5:09, 7:19
3. 9:21, 11:18
4. 13:42, 15:22
5. 17:39. 18:51
run 400m
15 95# OHS
time: 18:51 Rx. First ever Rx Nancy!! 400m outside from back door of Depot, south on Cross to Sycamore, over to Franklin, and back to Depot
round times:
1. 1:35, 3:00
2. 5:09, 7:19
3. 9:21, 11:18
4. 13:42, 15:22
5. 17:39. 18:51
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