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-   -   Bec's WOD Log (https://board.crossfit.com/showthread.php?t=62349)

Rebecca Roth 06-10-2012 02:11 PM

Re: Bec's WOD Log
 
June 9:

WOD #1:
3 Rounds
15 Wall Balls (12lb)
10 Clean & Jerks (55lb)

Time 6:43 - This wouldn't have been so bad had we not made it halfway through the wod once then found out the timer stopped. Had to do it all over.

WOD #2:
1:30 at each station, 30 sec rest
-Box Jumps (20")
-DB PP (20lb)
-Deadlift (95lb)
-Bumper burpees
-Row for Calories
Total - 127 reps

WOD #3:
As a team, all must run except 1 person (different for each run) who stays behind to KB Swing, slowest runner is the team's time for the run, if you get back fastest you can pick up KB swings for the designated swinger. For every KBS, 1 sec is removed from run time.


Run 200m
30 sec rest
Run 400m
1 min Rest
Run 800m
Total time: 8:34 + 180something swings. I was designated swinger on the 800m run as the slowest runner on the team, got just over 60 swings in the ~3 minutes before someone got in.

My team won wods 1 & 3 for the overall win.

Rebecca Roth 06-11-2012 06:52 PM

Re: Bec's WOD Log
 
June 11:
WU - 400m run, 20 squats, bear crawl, 15 sit up to straddle, 15 push ups, 15 air squats, bear crawl.
Skill - max Pullups
17x green band
17x green band
3x blue band (1st time I think)

WOD - 4 rounds
200m suicide sprints (50m, 100m, 150m, 200m =1)
20 V Ups (subbed sit ups)
Time -18:23

Rebecca Roth 06-12-2012 01:26 PM

Re: Bec's WOD Log
 
June 12:
WU - bear crawl, crab walk, 20 air squats, 10 candlestick rolls, bear crawl, 10 parallette pushup/pass thru/dip/passthru's.
Skill - C&J

WOD - "GRACE"
30 Clean & Jerks
Time: 4:51 - added weight and shaved off some time from my previous attempt. This was supposed to be a heavy grace, but I just stuck with rx grace.

[QUOTE=Rebecca Roth;931176]Apr 28:
WOD - "Grace"
30 Clean & Jerks (75lb)
Time: 4:53
[/QUOTE]

Rebecca Roth 06-13-2012 02:12 PM

Re: Bec's WOD Log
 
June 13:
row 500m easy, row 500m hard. pushups, sit up to straddle, candlestick rolls, squats, parallette PU/passthru/dip/passthrough.
Skill: DB Snatch
WU with 20lb
3xea arm 30lb, 40lb. 3x50 on right, failed 2x left. finsihed with 3x45 left.

WOD - Front Squat 3x8 @ 85%
1x5 103lb, failed on rep 6 dropped weight to 88.
1x3 88
2x8 88

Rebecca Roth 06-16-2012 06:39 PM

Re: Bec's WOD Log
 
June 16:

5K Run - Official Time 35:43

Rebecca Roth 06-18-2012 11:26 AM

Re: Bec's WOD Log
 
June 18:
WU - Run 400m, air squats, high knees, broad jumps, box jumps, parallette pu/passthru/dip/passthru, narrow squats, lacrosse ball, shoulder band stretch.

Skill - Wheelbarrow walk/partner - 75ft walk + hold.

WOD - Snatch Complex 5x3 @ 75%
1 Squat Snatch (63lb)
1 Snatch Balance "
1 OHS

Rebecca Roth 06-19-2012 12:12 PM

Re: Bec's WOD Log
 
June 19:
WU - 800m run, squats, narrow squats, sit up to straddle, hollow body hold, toe touches walking lunges, pistols to box, box hip stretch & hamstring stretch.

Skill - Deadlift

WOD - Find 3RM Deadlift, 3 attempts at max TTB (V ups - 8,6,5 reps for me)
1x10 33lb
1x3 83lb
1x3 133lb
1x3 173lb
1x3 183 Fail, last rep
1x3 178
1x3 180

Ugly and weak today.

Rebecca Roth 06-22-2012 08:04 PM

Re: Bec's WOD Log
 
June 21:
WU - bear crawl, burpees, air squats, narrow squats, push ups...
Skill - Wall Ball (16 lb) 3x5 not quite to 10"

WOD - 4 rounds, 5 minutes ea
Run 400m
AMRAP Back Squats (103lb)

Total: 10+10+10+12 = 42 squats

Rebecca Roth 06-24-2012 12:51 PM

Re: Bec's WOD Log
 
June 23:

Run 5k - not an official 5k, just at a park that has about a 5k route... runkeeper died 35 seconds in so no clue on time.

Rebecca Roth 06-25-2012 06:15 PM

Re: Bec's WOD Log
 
June 25:

WU - Row 500 Easy, row 500m hard, 20 air squats, 20 narrow squats, 10 parallette pushup/passthru/dip/passthru, candlestick rolls, hanging shrugs.

Skill - broad jumps 3x 50 ft (10 jumps, 8.5 jumps, 9.5 jumps)

WOD - 5 rounds
10 Power cleans (75lb)
10 C2B pullups (green band)
Time - 12:07


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