A1. Push-Press: 3,3,3,3,3; rest 30 seconds
A2. Broad Jump AFAP: 5,5,5,5,5; rest 2 minutes
Angie
50-40-30-20-10
Double-Unders
Abmat Sit-ups
a. 164? Can't remeber exactly
b. 7:03 PR!
Showing posts with label broad jump. Show all posts
Showing posts with label broad jump. Show all posts
Friday, August 12, 2011
Tuesday, December 14, 2010
Seis
A1. Back squat @ 20X1: 4-6 x 4 sets; rest 10 sec
A2. 12 DB walking lunge (1/3 BW in each hand) x 4 sets; rest 10 sec
A3. 15 broad jumps x 4 sets; rest 5 minutes
B. Side bridge: 60 sec each side (no pause between sides) x 4 sets; rest 60 sec b/t sets
Rolled with 30lb db's on the lunges... Squat loads were 176x6|198x6|220x5|230x2|220x4.
Checkity-check-check on the rest.
A2. 12 DB walking lunge (1/3 BW in each hand) x 4 sets; rest 10 sec
A3. 15 broad jumps x 4 sets; rest 5 minutes
B. Side bridge: 60 sec each side (no pause between sides) x 4 sets; rest 60 sec b/t sets
Rolled with 30lb db's on the lunges... Squat loads were 176x6|198x6|220x5|230x2|220x4.
Checkity-check-check on the rest.
Friday, October 1, 2010
Spazzz
Deadlift: 3RM
AMRAP Calories rowed in 4 minutes
AMRAP Burpee broad jumps (in meters) in 4 minutes
AMRAP Double-Unders in 4 minutes
Didn't have it this morning... heaviest triple on deads was 325. Spence was giving me some tips on getting tight before approaching the bar. On the AMRAPs I nabbed 85 cals, 80 meters, and 40 du's + 263 singles. Lame
AMRAP Calories rowed in 4 minutes
AMRAP Burpee broad jumps (in meters) in 4 minutes
AMRAP Double-Unders in 4 minutes
Didn't have it this morning... heaviest triple on deads was 325. Spence was giving me some tips on getting tight before approaching the bar. On the AMRAPs I nabbed 85 cals, 80 meters, and 40 du's + 263 singles. Lame
Wednesday, September 8, 2010
Take A Knee
A1. Hang Power Clean 3-3-3-3-3, rest 10sec
A2. Russian Kettlebell Swings, 2 pood 10-10-10-10-10, rest 10sec
A3. Broad Jumps 7-7-7-7-7, rest 2min
Did 155, 165, and 175 on the first 3 sets. My form went to crap at 175 so I dropped back down to 170 for the remaining 2 sets. I have a head cold today and almost didn't make it in (it's also sooper gloomy and rainy today.) Glad I did though, the crud in my sinuses loosened up and fell out of my face immediately after the WOD.
We also did 3x1min plank holds at the end of class, easy breezy EXCEPT someone kept putting their knee down and Chase penalized us 10 extra sec each time. I wonder who it was....
A2. Russian Kettlebell Swings, 2 pood 10-10-10-10-10, rest 10sec
A3. Broad Jumps 7-7-7-7-7, rest 2min
Did 155, 165, and 175 on the first 3 sets. My form went to crap at 175 so I dropped back down to 170 for the remaining 2 sets. I have a head cold today and almost didn't make it in (it's also sooper gloomy and rainy today.) Glad I did though, the crud in my sinuses loosened up and fell out of my face immediately after the WOD.
We also did 3x1min plank holds at the end of class, easy breezy EXCEPT someone kept putting their knee down and Chase penalized us 10 extra sec each time. I wonder who it was....
Friday, January 8, 2010
Thursday, July 9, 2009
You Gosta Coordinate
Hang Cleans
2-2-2-2-2
Worked my way up to 165# which I successfully completed (a PR). Also got 170# (another PR)but only pulled it once before my grip gave out. Today was the first time I lifted with a pair of Do-Wins. Gotta say that I liked them. I felt more "grounded," almost as if I were an extension of the earf. Word. The fellas gave me shit about the shoes since they matched my shirt and my bumper plates. We did a couple of broad jumps after for shits 'n giggles. My best was only 93", down a bit from 96" the last time around. Weight is down a bit today from dehydration, but I be sippin'.
weight: 174.0
2-2-2-2-2
Worked my way up to 165# which I successfully completed (a PR). Also got 170# (another PR)but only pulled it once before my grip gave out. Today was the first time I lifted with a pair of Do-Wins. Gotta say that I liked them. I felt more "grounded," almost as if I were an extension of the earf. Word. The fellas gave me shit about the shoes since they matched my shirt and my bumper plates. We did a couple of broad jumps after for shits 'n giggles. My best was only 93", down a bit from 96" the last time around. Weight is down a bit today from dehydration, but I be sippin'.
weight: 174.0
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