WOD:
Lulah has mad hops!!!
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
As always the weight for this WOD can be scaled. Typically the women’s weight is 65 pounds. We will find a weight that takes you out of your comfort zone, but is still manageable to maintain form for 20 minutes of love.
These are the workouts that make a difference in your body composition. Multi-joint compound movements such as the thruster, hang and SDHP are full body movements. You will work large and small muscles. Your body will get angry but the results will be awesome. Keep on trucking!!!
Challenge Day 25!
Strength = 60% Body weight Bench Press @ 20 reps
Endurance = 3 x 800 meter run (rest time it takes to run each)
Pull-up = 30 Dead Hang pull-ups
June 25th, 2009 at 8:16 am
11 rounds with 65lb.
Took way too many breaks. It got really muggy in the gym today! Felt good to sweat.
Breakfast
1 whole egg = 1 protein block
2 slices cheese – 2 protein block
Low carb english muffin – 2 carb blocks
1 tsp peanut butter – 3 fat blocks
June 25th, 2009 at 9:52 am
Oh boy, looks like fun! See you this afternoon.
Here’s Wednesday’s food log:
June 24, 2009
Brkfst:
Banana: 80
3 C. coffee: 50
Total Brkfst: 130
Lunch
Bowl of mushroom barley soup: 200
Slice of french bread: 150
1.5 C. skim milk: 135
Total lunch: 485
Snack:
Dannon yogurt: 140
Dinner:
4 large shrimp w/lemon: 100
Large tossed greens salad w/ O&V: 200
½ C. baked ziti: 150
2 glasses wine: 250
Total dinner: 700
Daily total: 1,455
June 25th, 2009 at 9:57 am
6 rounds
Strength: 65 lbs 20 reps unbroken
Endurance = 2 of the 3 x 800 meter run
before WOD: 3:40, after WOD: 4:02
Pull-up: 30 kips with red band
June 25th, 2009 at 11:13 am
6 rounds + 5 Thr and 7 HPC @ 85 lbs. Great workout, like to tackle it again with improved results…
June 25th, 2009 at 5:04 pm
wu: 4 rounds:
inverted burpee w/20 sec. hold 4x
pull up brought legs to “L” 8x (weak)
back extensions 15x
2 rounds: 55lbs
5 rounds: 60lbs
7 complete rounds
Thanks Cindy and Will, as always I appreciate all of your help!
June 25th, 2009 at 6:53 pm
Complete as many rounds as possible 20 minutes of:
60 pound Thruster, 5 reps
60 pound Hang Powercleans, 7 reps
60 pound Sumo Deadlift High-pull, 10 reps-
8 Rounds, that was a bitch!
June 25th, 2009 at 6:54 pm
Complete as many rounds as possible 20 minutes of:
60 pound Thruster, 5 reps
60 pound Hang Powercleans, 7 reps
60 pound Sumo Deadlift High-pull, 10 reps-
7 Rounds +5 +7 +5.
June 26th, 2009 at 8:33 pm
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
7 rounds plus 5 thrusters
FUN !
June 26th, 2009 at 8:37 pm
Oh yeah, also did 3 x 800m runs. 4:00, 3:48, 3:42
June 27th, 2009 at 9:55 am
Complete as many rounds as possible 20 minutes of:
Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps – 7 rounds +5 +7 @95lbs
Will, thanks for all of your coaching, it really made a big difference! And thanks Cindy for your Tornado updates and for being concerned about me holding the bar!
June 27th, 2009 at 5:01 pm
I’m posting late since I had to make up this WOD. This was one of the few WOD’s I was able to do a
s Rx’d.
6 rounds with too many breaks.
June 29th, 2009 at 7:35 am
(95lbs) 7 rounds +5+7+5
July 1st, 2009 at 7:46 am
I did fight gone bad 274 was hard today