John and I did a warm up of
3 Rounds
10 pull ups
10 push ups
10 sit ups
10 air squats
stretching
HS Snatches
Hollie: 10 x pvc, 3 x 65, 1 x 70, 1 x 75, 1 x 80 ( slow), 1 x80, 1x 75
John: 10 x pvc, 3 x 75, 2 x 95, 1 x 115, 2 x 125, 2 x 130, 1 x 135(f), 1 x 135 (f)
I then did 5 x 85 backsquat just cause that's what was on the bar.
3 Rounds of the Bear
Full Clean, Push/Jerk Press, Backsquat, Push/Jerk Press touch down and go without resting on the floor x 5 per round. If rest needed did it on the shoulders.
75, 85, 95. Felt friggin hard especially 95
3 x 10 ab wheel.
Monday, June 22, 2009
Tuesday, June 16, 2009
Nasty Girls June 16/09
3 Rounds for Time:
50 squats
7 muscle ups
10 hanging power cleans 135/95
Subbed 21 pull ups, 21 stationary dips, used my toes lightly on the box but went to full depth at the bottom and lock out at the top for the dips, they were brutal. My time sucked, the last time I did this 2 minutes faster in December but didn't say what I did for the dips. Damn!!!
Hollie: 20:39
50 squats
7 muscle ups
10 hanging power cleans 135/95
Subbed 21 pull ups, 21 stationary dips, used my toes lightly on the box but went to full depth at the bottom and lock out at the top for the dips, they were brutal. My time sucked, the last time I did this 2 minutes faster in December but didn't say what I did for the dips. Damn!!!
Hollie: 20:39
Lunges, Pullups and situps Junen 15/09
100 m lunges
21 pullups
21 unanchored situps
100m lunges
18 pullups
18 situps
100
15
15
100
12
12
100
9
9
100
6
6
John: 12:19
Hollie: 15:39
All through this wod I was giving myself shit for what I had eaten on the weekend. It is one thing to have a treat here or there but I went above and beyond in that department. When I finished I told John my mental battle through the wod and that I was sure I had done this one before in 12 something. When i looked it up it was 15:38. I always struggle on the pullups.
21 pullups
21 unanchored situps
100m lunges
18 pullups
18 situps
100
15
15
100
12
12
100
9
9
100
6
6
John: 12:19
Hollie: 15:39
All through this wod I was giving myself shit for what I had eaten on the weekend. It is one thing to have a treat here or there but I went above and beyond in that department. When I finished I told John my mental battle through the wod and that I was sure I had done this one before in 12 something. When i looked it up it was 15:38. I always struggle on the pullups.
Friday, June 12, 2009
Hang Squat Cleans, Ring Dips, Sit ups June 12/09
AMRAP in 20 mins
15 Hang Squat Cleans 115/85
12 Ring Dips
21 Sit ups
Hollie: 4 Rounds + 10 HSC
3:19, 7:48,12:20,17:18 +10
Rx'd the weight but did assisted ring dips with my toes on the box for a little support, ring dips could only do in 3's to get to 12 even with the help. Thank god for the situp, a little breather. Full on shakes going on. Thank god for rest day tomorrow:)
15 Hang Squat Cleans 115/85
12 Ring Dips
21 Sit ups
Hollie: 4 Rounds + 10 HSC
3:19, 7:48,12:20,17:18 +10
Rx'd the weight but did assisted ring dips with my toes on the box for a little support, ring dips could only do in 3's to get to 12 even with the help. Thank god for the situp, a little breather. Full on shakes going on. Thank god for rest day tomorrow:)
7 - 1's Back Squat June 11/09
Warm up:
pvc x 10, 45x5, 75x5, 95x3
Lifts:
115, 125, 135, 140, 145, 150(f), 150(f)
My P.r for this lift is 155 so needless to say I wasn't very pleased. Should have wore the lifting shoes, might have helped but legs are fried anyway:) They are feeling great today though.
At Chad's practise tonight I did a little rounder that included double unders, it went like this:
1600m run - practising pose style
50 double unders - working on stringing them together.
1600 m run
50 doouble unders
1800 m run
70 double unders
My last set of double unders went like this 9,2,11,7,15,14,12.
Then showed off to Chad in the parking lot with another set of 15:) Yay!!!
pvc x 10, 45x5, 75x5, 95x3
Lifts:
115, 125, 135, 140, 145, 150(f), 150(f)
My P.r for this lift is 155 so needless to say I wasn't very pleased. Should have wore the lifting shoes, might have helped but legs are fried anyway:) They are feeling great today though.
At Chad's practise tonight I did a little rounder that included double unders, it went like this:
1600m run - practising pose style
50 double unders - working on stringing them together.
1600 m run
50 doouble unders
1800 m run
70 double unders
My last set of double unders went like this 9,2,11,7,15,14,12.
Then showed off to Chad in the parking lot with another set of 15:) Yay!!!
Cindy June11/09
AMRAP in 20 minutes
5 pullups
10 pushups
15 squats
Hollie: 15 rounds + pulls and 2 pushes
O.k. those pushups killed me!!! Down to 2's at the end with just a half a second break with one knee down to rest them but the pull ups and squats were great. Seldom did I have to break the squats which was surprising because my legs were done from the previous wods:) Pushups were hips always touching floor but nearing the half way point it was not always chest touching but as close as I could get without collapsing on every push:)
5 pullups
10 pushups
15 squats
Hollie: 15 rounds + pulls and 2 pushes
O.k. those pushups killed me!!! Down to 2's at the end with just a half a second break with one knee down to rest them but the pull ups and squats were great. Seldom did I have to break the squats which was surprising because my legs were done from the previous wods:) Pushups were hips always touching floor but nearing the half way point it was not always chest touching but as close as I could get without collapsing on every push:)
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