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Monday, December 9th, 2013 - Rest Day
Posted: 09 December 2013 06:19 PM   [ Ignore ]   [ # 46 ]
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B/I:
50 single-unders
cfwu
stretching
ankle mobility

WOD:
Four rounds for time of:
Run 400 meters
Rest 3 minutes
times: 2:36, 2:18, 2:08, 2:05

C/O:
3x10 weighted sit-ups w/ 10 lb med ball
2x10 hollow rocks
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 09 December 2013 07:19 PM   [ Ignore ]   [ # 47 ]
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Andrew G - 09 December 2013 05:44 PM

Deadlift - kg 70x3, 110x3, 120x2, 130x2, 140x2, 150x2, 160x2, 170 (375#)x2

Puppies WOD
AMRAP in 15 minutes: 20kg (45#) Thrusterx5, Hang Cleanx7, Sumo DL HP x 10

7 full rounds plus the Thrusters and Hang Cleans

OK….that kicked my butt.

Well done Andrew G.I can actually picture you doing that one in a Sport Kilt, taking a wee dram at the conclusion of each round.Now that would be a WOD. Sorry No smiley faces to add to that. LOL!

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 09 December 2013 07:33 PM   [ Ignore ]   [ # 48 ]
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Mike R. - 09 December 2013 06:19 PM

B/I:
50 single-unders
cfwu
stretching
ankle mobility

WOD:
Four rounds for time of:
Run 400 meters
Rest 3 minutes
times: 2:36, 2:18, 2:08, 2:05

C/O:
3x10 weighted sit-ups w/ 10 lb med ball
2x10 hollow rocks
stretching

climbing that fitness ladder steadily.Good things come to those who persevere .

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 09 December 2013 10:43 PM   [ Ignore ]   [ # 49 ]
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The Outlaw Way: 131203

3X1 Clean & Jerk @ 80kg – rest 2:00

a) 2X5 Strict Press – 60-55kg rest 60 sec.
b) 2X5 Bent Over Row – 80-90kg rest 60 sec. PR+15kg

For time:
8 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
4 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″

8:50. Didn’t come off the bar on the M/U’s, +2 rep PR

Paleo day 12

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M 29 178cm 80kg

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Posted: 09 December 2013 10:47 PM   [ Ignore ]   [ # 50 ]
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OPG57 - 09 December 2013 07:33 PM
Mike R. - 09 December 2013 06:19 PM

B/I:
50 single-unders
cfwu
stretching
ankle mobility

WOD:
Four rounds for time of:
Run 400 meters
Rest 3 minutes
times: 2:36, 2:18, 2:08, 2:05

C/O:
3x10 weighted sit-ups w/ 10 lb med ball
2x10 hollow rocks
stretching

climbing that fitness ladder steadily.Good things come to those who persevere .

Thanks. Feels good to start running again. It’s been a long time.

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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