Rob PMFF Posted October 10, 2011 Author Share Posted October 10, 2011 10/10/2011 Warm up:10 air squats1 min squat hold w/ 35 lb KB10 empty bar Romanian DL's10 tuck jumps WOD:Squat Cleans45 x 365 x 375 x 385 x 395 x 3105 x 3 Metcon3 rounds for time5 Thrusters (65 lbs)10 box jumps (24")15 abmat sit upsTime - 5:25 Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 11, 2011 Author Share Posted October 11, 2011 10/11/2011 Warm up:Row 30 sec10 pistols10 GHD sit ups10 hip extensionsRow 30 sec WOD:Was supposed to be 5 sets of Row 400 M, but my right groin is really bothering me, so after 2 rounds I asked for something else to do, so here's what I did - Row 400 M - 1 min 19 secrest 4 minRow 400 M - 1 min 22 sec 3 rounds for time -10 Kettlebell Swings @ 35 lbs10 GHD sit ups5 Pull ups w/ green bandTime - 4:03 Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 13, 2011 Author Share Posted October 13, 2011 10/13/2011 Warm up:10 double unders10 KB swings (20 lbs)10 air squats10 empty bar press10 double unders WOD:Alternating Tabata Intervals4 rounds of:20 sec of KB swings (35 lbs)10 sec rest20 sec of DB hang power snatch (35 lbs)10 sec rest20 sec Push Press (75 lbs)10 sec rest20 sec Double UndersTotal Reps - 226 Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 17, 2011 Author Share Posted October 17, 2011 10/17/2011 WOD:Clean45 x 565 x 275 x 285 x 295 x 2115 x 2125 x 2 3 rounds for timeHang Power Clean x 6 (95 lbs)30 sec plank holdTime - 2:55 Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 21, 2011 Author Share Posted October 21, 2011 10/21/2011 Warm up:10 air squats10 pistols10 hip extensions10 empty bar RDLs10 empty bar good mornings10 empty bar back squats WOD:Squat65 x 395 x 3115 x 3135 x 3155 x 3165 x 3 (PR) 20 Curtis P's with 65 lbs (1 Squat Clean, 1 right leg lungs, 1 left leg lunge, 1 push press)Time - 6:30 Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 26, 2011 Author Share Posted October 26, 2011 10/26/2011 Warm up:2 min lat & shoulder mobility10 walking lunges10 wall ball shots (20 lbs)10 shoulder press (45 lbs) WOD:Press for 1 RM45 x 565 x 395 x 2115 x 1125 x 1135 - FAIL (did push press accidentally...No rep)130 x 1 (PR) "Chipper"200 single under jump rope40 abmat situps30 wall ball shots (20 lbs)20 weighted walking lunges (45 lbs)10 hand stand push ups200 single undersTime - 9:59 Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 26, 2011 Share Posted October 26, 2011 Congrats on the PR!I don't know about you crazy folks and your handstand push ups.. Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 28, 2011 Author Share Posted October 28, 2011 Thanks, Carrie. 10/28/2011 Warm up:2 min OHS stretch hold10 air squats10 empty bar good mornings10 empty bar squats WOD:Find 1RM for Squat 95 x 1115 x 1135 x 1155 x 1175 x 1185 x FAIL175 x 1180 x 1185 x 1 (PR) Practiced HSPUs Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 1, 2011 Author Share Posted November 1, 2011 11/01/2011 Warm up:2 min calf mobility10 double unders5 x 6 count burpees10 air squats10 box jumps10 double unders WOD:8 rounds of -10 burpees15 box jumps (20")50 single undersrest 3 min Times -Round 1 - 1:32Round 2 - 1:22 (Fastest)Round 3 - 1:30Round 4 - 1:36Round 5 - 1:54 (Tied for slowest)Round 6 - 1:54 (Tied for slowest)Round 7 - 1:53Round 8 - 1:54 (Tied for slowest) Times aren't very good. Went into this WOD already fatigued from work. Started getting a prety bad headache after round 4, which is reflected in the times, I think. Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 7, 2011 Author Share Posted November 7, 2011 11/07/2011 WOD:Snatch 3RM - 85 lbs 9 min AMRAP for total reps -8 push ups15 abmat sit ups15 air squatsTotal reps - 268 Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 11, 2011 Author Share Posted November 11, 2011 11/11/2011 WOD:Front Squat95 x 5115 x 5125 x 5135 x 5 12 min AMRAP -10 Hang Power Cleans w/ 35 lb dumbbell (5 per arm)15 abmat sit ups 3 Handstand push upsRounds - 6 + 10 HPC & 2 sit ups (May have been 7 rounds not 6, but I lost count, so I'm going with the lower of the two) Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 16, 2011 Author Share Posted November 16, 2011 11/16/2011 WOD:Push Jerk work to 2RM2RM - 150 lbs Weighted Push upswork to 3 RM3RM - 60 lbs 4 rounds for time -10 pulls ups (green band)rest 30 sec25 abmat sit upsrest 90 secTime - 9:56 Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 18, 2011 Author Share Posted November 18, 2011 11/18/2011 WOD:Front Squats 95 x 3115 x 3135 x 3155 x 3160 x 2 (5 lbs lower than my 1RM) 7 min AMRAP - 7 goblet squats (55 lb KB)7 knees to elbows (not quite, but better than previous attempts)7 grasshoppers per sideTotal rounds - 5 Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 22, 2011 Author Share Posted November 22, 2011 11/22/2011 Warm up:10 min of muscle up skill workrow 1 min 10 double unders10 air squats10 double undersrow 1 min WOD:10 min countdownRow 1000 M (3:30)max double unders in remaining time - 24 Link to comment Share on other sites More sharing options...
MaryStella Posted November 23, 2011 Share Posted November 23, 2011 HEY ROB look at your nailing double unders and working on muscle ups! Glad to see your still cfing! Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 29, 2011 Author Share Posted November 29, 2011 11/28/2011 WOD 6 rounds for total reps :45 Burpees:15 rest:45 Dball slams (20 lbs):15 rest:45 sledge swings:15 rest:45 box jumps (20"):15 restrest 2mins Totalt reps - 390 Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 1, 2011 Author Share Posted December 1, 2011 12/01/2011 Thanks, Mary. I can't string together more than 3 double unders without stopping. And I'm nowhere near being able to do a muscle up Deadlift (65% to 80% of 1RM)135 x 3155 x 3175 x 3 x 4 4 round Tabata for max reps -135 lb DeadliftDouble UndersAbmat sit upsJump switchesTotal reps - 146 Practiced rope climbs afterwards because I had a dream that I could do it. Got pretty close to the top by only using my arms and kind of kipping...but then it flashed in my mind that I wouldn't know how to get down, so I started to slide back down That was as close as I got. Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 10, 2011 Author Share Posted December 10, 2011 12/09/2011 WOD:12 min AMRAP - 5 Hang Power Cleans (100 lbs)10 toes to bar15 double undersRounds - 4 + 5 HPC + 1 toes to bar Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 15, 2011 Author Share Posted December 15, 2011 12/13/2011 - Late posting this WOD:5 sets of Power Snatch x 1Overhead Squat x 2supposed to use 45-60% of 1RMused 65 for the first 2 setsused 85 lbs for the last 3 sets Team WOD:15 min AMRAPWhile one team member rows 300 M,Other team member does 5 toes to bar, 7 wallballs and 9 dball slamsTotal reps - 150 (row does not count as rep, row is pacer) Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 15, 2011 Author Share Posted December 15, 2011 12/15/2011 WOD: Front Squat 10 sets of 2 at 45-60% of 1RM, rest 1 min in between setsUsed 85 lbs 5 rounds of -GHD sit ups x 10GHH raises x 10rest 2 min For time -Thruster Ladder (1,2,3,4,5,6,7,8,9,10)Used 85 lbsTime - 11:21 Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 19, 2011 Author Share Posted December 19, 2011 12/19/2011 Deadlift135 x 2155 x 2175 x 2185 x 2205 x 2225 x 2235 x 2 5 rounds of - 3 Power cleans 8 burpees3 min rest Round Times & Weight of Power Clean -00:34 @ 95 lbs00:33 @ 100 lbs00:30 @ 105 lbs00:33 @ 110 lbs00:32 @ 115 lbs Link to comment Share on other sites More sharing options...
MaryStella Posted December 20, 2011 Share Posted December 20, 2011 keep working on those skills and you will get there! Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 20, 2011 Share Posted December 20, 2011 Practiced rope climbs afterwards because I had a dream that I could do it. Got pretty close to the top by only using my arms and kind of kipping...but then it flashed in my mind that I wouldn't know how to get down, so I started to slide back down That was as close as I got. So awesome that your brain is working on things subconsciously even when you're not thinking about it upfront. Yay! Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 22, 2011 Author Share Posted December 22, 2011 Thanks y'all. 12/22/2011 WOD:Barbell complex -5 sets of:Hang Power Snatch x 1Power Snatch x 1Overhead Squat x 2 Rest 2 min I used 65, 85, 85, 95, 95 lbs I meant to use everything before 95 as a warm up, and use 95 five times, but time went by a lot quicker than I expected so I had to cut it short. 5 rounds for total time/total pull ups:Russian KB Swing x 5 (55 lbs)rest 30 secAMRAP (-1) pull ups (I used a green assistance band)rest 30 secSprint row 150 Mrest 1 min Time - 14:30Pull ups - 26 Link to comment Share on other sites More sharing options...
Rob PMFF Posted January 9, 2012 Author Share Posted January 9, 2012 Occurred to me that I never posted for 01/04/2012 WOD "Little Liz"15 Squat cleans (105 lbs)15 Ring dips (red band)10 Squat cleans (95 lbs)10 Ring dips (red band)5 Squat cleans (95 lbs)5 Ring dips (red band) Time - 9:41 Did this coming off a cold. 5 reps in I realized I was still feeling the effects of being sick. Had a sneezing fit when I was finished with the WOD. I hope not to make that mistake again. Link to comment Share on other sites More sharing options...
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