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Post by markt on Apr 24, 2011 17:40:24 GMT
Agree with Feeno, keep it varied. Keep your body guessing
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Post by davera on Apr 26, 2011 19:44:22 GMT
24/4/11
WOD
1000 Rep Challenge
100 x Power Clean (Complete)
100 x Press From Chest (Complete)
100 x Curls (Complete)
100 x Bent Over Rows (Complete)
100 x Press Behind Neck (Complete)
100 x Squats (50 Done)
100 x Up Right Rows (50 Done)
100 x Tricep Press (40 Done)
100 x Reverse Curls (40 Done)
100 x Lunges (Not Done)
680 Reps
Was using a 20 kg bar so think this was the main reason for not completing.
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Post by davera on Apr 27, 2011 19:35:39 GMT
26/4/11
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull Ups: 8, 3, 3, 9a, 7a, 5a, 8a, 4a (a = assisted)
Push Ups: 22, 19, 10, 10, 8, 10, 10, 10
Sit Ups: 10, 14, 12, 12, 12, 12, 13, 13
Squats: 13, 14, 16, 16, 16, 17, 16, 16
27/4/11
WOD
Row 2k
8.09 Mins
Then did some dead lift work, new pb of 115kg
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Post by davera on Apr 28, 2011 18:41:19 GMT
28/4/11
WOD
12 - 10 - 8
Squat Thrusts Sit Ups Squat to bench Burpees Bench Dips Squat Jumps Dorsal Raises Squats Ski Jumps Press Ups Leg Raises Step Ups Astride Jumps
One lap of hall between sets.
Roughly 45mins
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Post by davera on May 4, 2011 20:03:52 GMT
3/5/2011
WOD
1000 Rep Challenge
100 x Power Clean
100 x Press From Chest
100 x Curls
100 x Bent Over Rows
100 x Press Behind Neck
100 x Back Squats
100 x Tricep Press
100 x Up Right Row
100 x Press Ups
100 x Front Squat
1000 Reps completed in roughly 1 hour with a 20kg Olympic bar!
4/5/2011
Warm up Max Pull Ups, Maz Push Ups
WOD
Row 500m, 1/2 BW Bench (50kg) 30reps Row 1000m, 1/2 BW Bench 15reps Row 2000m 1/2 BW Bench 5reps
Time: 22 Mins
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Post by davera on May 8, 2011 7:43:40 GMT
6/5/2011
WOD
Run 3 Miles
33 Min 30 Sec
8/5/11
Warm Up: Rope work (I will get those DU's soon)
WOD
21 - 15 - 9
Over Head Squats
Burpees
11.37 Mins
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Post by davera on May 9, 2011 18:06:55 GMT
9/5/11
Warm up 1/2 Mile run: 4.20 Min
WOD
1 pull up on 1st minute, 2 pull ups on 2nd min, 3 pull ups.....etc etc
9 Rounds plus 4 of the 10th round.
Worked up to one rep max on bench press: 90kg (think I could have done more but I did not have a spotter so played it safe)
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Post by davera on May 13, 2011 5:38:26 GMT
10/5/11
WOD
1000 Rep Body Weight Combo Challenge:
50 reps of:
Power Clean, Press Up, Press From Chest, Sit Ups, Curls, Dips, Bent Over Rows, Squat Thrust, Press Behind Neck, Dorsal Raises, Back Squat, Step Ups, Tricep Press, Astiride Jump, Up Right Row, Burpees, Revers Curl, Lunges...........
Cant remember the last exercise, 900 reps completed in 50 mins.
12/5/11
WOD
8 - 10 - 12 - 10 - 8
Sit Ups, Step Ups (Elbow to Opposite Knee) Press From Chest, Astride Jumps Press Ups, Squat Curls, Burpees Up Right Row, Lunges
35 Mins
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Post by davera on May 19, 2011 11:40:28 GMT
16/5/11
WOD
100 Single Unders 30 Burpess 100 Single Unders 30 Push Press @ 20kg 100 Single Unders 30 Squats 100 Single Unders 30 Push Ups 100 Single Unders
16.42 17/5/11
WOD
Run - 2.23 Miles (3.59Km)
24.16 Min
19/5/11
WOD
2 Minutes of each:
Push Ups (55, 70) Sit Ups (65, 75) Squat (60, 55) Single Unders (117, 110)
Rest 1 Min and repeat
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Post by riley on May 19, 2011 11:58:54 GMT
few good days of training mate. recognise that wod on the 16th!
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Post by davera on May 20, 2011 21:31:53 GMT
Yea decided to pinch it, but subbed SUs for DUs. Given my shins a good whipping trying DUs.
20/5/11
WOD
5 Rounds
10 Clean Pulls 10 Power Cleans 10 Push jerks 10 Push Press 10 Good Mornings 1 Minute Rest
14.27 (20kg Bar)
Felt this one in my feet strangely. Nice to get some different lifts into a WOD though.
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Post by markt on May 21, 2011 12:09:13 GMT
Good looking WOD that one! Good work.
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Post by davera on May 21, 2011 13:15:31 GMT
Cheers, I was pretty pleased with it as most of the moves are new to me. Looking forward to upping the weight on these and incorporating them into some more WOD!
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Post by davera on Jun 3, 2011 20:23:41 GMT
24/5/11
WOD:
Genral prison circuit.
25/5/11
WOD:
5 Rounds
400m Run, 5 Deadlifts (70kg)
Can't remember the time.
27/5/11
WOD:
Weighted Pullups 2 - 2 - 2 - 2 - 2 - 2 - 2 (10kg dumbbell)
1 Rep max squat 120kg. Tried 130 but failed.
29/5/11
1 rep max bench press 100kg
31/6/11
WOD:
General prison circuit.
1/6/11
WOD:
25 Pull ups (assisted) 5 Burpees 15 Pull Ups (assisted) 15 Burpees 5 Pull Ups (assisted) 25 Burpees
2/6/11
WOD:
Squat Heavey Circuit - it looked easy but totally kicked I disagree
Can't even remember it. Need to keep a better log as I cant remeber all the work outs or time at the moment.
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Post by markt on Jun 5, 2011 16:55:47 GMT
What's the general prison circuit please?
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