Wednesday, July 30, 2008

WOD schedule for the next 5 training days

Guys and gals,

I will be on leave for the next 5 days, so here is the schedule until I get back. Make sure you stick to it, and post your loads/times to the comments section as always. Keep making the progress that I know you guys are capable of. See you all soon.

Wed 30 Jul

"Chelsea"

5 pullups
10 pushups
15 air squats

Each min on the min for 30 minutes

Thurs 31 Jul

MEBB Legs

5 x 5 Back squat

try to go 5-10# heavier than last week for your final set of 5.

3 rounds for time of:

500m row
10 burpees
15 KB swings (big bell)

Friday 1 Aug

"Nancy"
5 rounds for time:

400m run
15 95# Overhead squats

Monday 4 Aug

MEBB total body

5 x 5 Power Clean and Jerk

Try to be 5# heavier than last week on your last set of 5.

3 rounds for time:

400m run
10 KB crosschops
15 burpees

Tues 5 Aug

"Annie"

50-40-30-20-10 of:

Double unders (do 2x reps of single unders if you can do doubles.... so 100,80....etc)
Situps (dont have to double these, just do the 50,40....etc)

for time

Well, thats your schedule for the next few days while I am gone. Enjoy it. I will be back on Wed 6 Aug and I will be checking the website for your updates, so make sure you are logging your workouts in so we dont have the same thing that happened yesterday where you guys didnt remember your weights, and went "blind" into the workout yesterday. Have a great rest of the week, keep your form good and tight while I am gone, and I will see you all next week.

9 comments:

Anonymous said...

WOW, I had to take a few extra minute breaks but I did 24 rounds in the 30 min time frame. 120 pullups, 240 pushups and 360 squats was enough for me for the day.

Anonymous said...

July 31

5x5
135-145-155-165-165 (20 more than my previous 5th rd)

Mini WOD: 11:23

Felt better today on back squats, struggled more on my 4th rd than I did on my 5th.

Anonymous said...

July 31

5x5 Back Squats
210-220-230-240-250
10lbs heavier than last week on my last set

Mini WOD 3 rnds for time
500m row
10 Burpees
15 KB Swings (Big Bell)
time: 11:11

Felt good today with the squats and the WOD was good to go.

Anonymous said...

All Great workouts...

Wed. July 30:
Completed all 30 rounds, what a workout!!!!

Thurs. July 31:
5x5
135-145-155-165-165
mini WOD: 12:02

Fri. Aug 1
65lbs overhead squats
Time- 17:41

My legs are fried, have a great leave, see you next week.

Anonymous said...

Aug 1

5 Rds of:
400m Run
65# OH Squats

Completed in 20 minutes flat. My legs were spent from Wed and Thurs WOD of I had to drop down to 65 to keep good form.

st8we said...

Good to see that you guys are sticking to it. Seems like you guys are doing great. I will be looking forward to getting back to it on Wed.

Anonymous said...

August 4

5x5 Power Clean and Jerk
95-105-110-115-120 (5 more than my previous 5ht rd)

Mini WOD - 8:50

I really have to concentrate on my form on the C&J. I can see a big difference when I drive through correctly and when I don't. Getting better at it though, seeing progression.

Anonymous said...

Aug 1
I forgot to post workout time
5 rounds for time
400m run
95# OH Squat

time 19:49

Good workout and great week.

Anonymous said...

August 5th

50-40-30-20-10
Double unders
Situps

Completed in 7:53. Substituted singles for the doubles, nice fast workout