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Old 04-30-2010, 05:20 AM   #431
Joshua Williams
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Re: JDub - Killing my softness

31m / 204 / WOD #441

Amateur
Squat 3x5 (add 5 lbs to last workout) was losing form, so I searched for the "right weight" 225-235-250
Push Press 3x5 140-140-145

The Volkswagen
21, 15, 9 reps of:

Bench Press @ body weight
Pull Ups (injured neck, so i modded to australian pullups)
WOD: 17:36
Post times to comments.

Compare to 100209
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Old 05-04-2010, 06:04 AM   #432
Joshua Williams
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Re: JDub - Killing my softness

31m / 207 / WOD #442

Amateur
Squat 3x5 (add 5 lbs to last workout) 250
Press 3x5 (add 5 lbs to last workout) 150
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Old 05-06-2010, 06:32 AM   #433
Joshua Williams
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Re: JDub - Killing my softness

31m / 207 / WOD #443

Tuesday, 05.04.10: Daily WOD
Complete the following sprints:

2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)

*Perform at full effort


Amateur
Supine Ring Pull Ups 3x12
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Old 05-07-2010, 05:43 AM   #434
Joshua Williams
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Re: JDub - Killing my softness

31m / 205 / WOD #444

Amateur
Bench 3x5 (add 5 lbs to last workout) 245

Thursday, 05.06.10: Daily WOD
For time:

30 Back Squats @ body weight
1000 meter row
30 Burpees

8:50 (ran out of time at the gym, didn't get the burpees in.......)
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Old 05-11-2010, 05:33 AM   #435
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #445

Amateur
Squat 3x5 (add 5 lbs to last workout) 255
Press 3x5 (add 5 lbs to last workout) 155 (3 grip was too narrow-5-4)

Monday, 05.10.10: Daily WOD
As many rounds as possible in 8 minutes:

3 Deadlifts 315 lbs (scaled to 245.......could do more next time)
5 50 lbs Dumbbell Box Jumps 24" (scaled to 20lb dbells)

*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.

Post times to commments

Wasn't too stoked about jumping w/ dbells, only had 4 min so I felt this one out and only did 2 rds........
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Old 05-13-2010, 09:57 AM   #436
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #446

Amateur
Power Snatch 8x2 (didn't do, neck still healing)
Strict Pull Ups 3 x max reps 13-10-7

Tuesday, 05.11.10: Daily WOD
Max Distance Broad Jump 84in

*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

Complete 20 rounds of:

Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

Post best broad jump to comments.

Compare to 032510
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Old 05-14-2010, 12:59 PM   #437
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #447

Amateur
Squat 3x5 (add 5 lbs to last workout) 260
Bench 3x5 (add 5 lbs to last workout) 250
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Old 05-17-2010, 05:54 AM   #438
Joshua Williams
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Re: JDub - Killing my softness

31m / 208 / WOD #448

All Levels:

Pull Up Ladder

Start the clock, on the first minute do 1 pull up and rest. At the beginning of the second minute do 2 pull ups and rest, at the beginning of the 3rd minute do 3 pull ups and so on....continue till you can not finish.

Post which minute you reached.
9 mins

Saturday, 05.15.10: Daily WOD
6 rounds for time:

12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side) (rx was 60lb dbells, started w/ that but had to go to 45's because my form was crap)
Sprint 200 meters

*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

Post times and load to comments.

Compare to 091509
did 4 rds in 15 min
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Old 05-18-2010, 07:35 AM   #439
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #449

Amateur
Squat 3x5 (add 5 lbs to last workout) 265

Monday, 05.17.10: Daily WOD
Complete as many rounds as possible in 15 minutes:

3 Any Way Overhead - 75% of body weight 155 from the floor
6 Push Ups
9 Full Glute Ham Raises

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Post loads and rounds completed to comments.
10 rds
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Old 05-20-2010, 07:56 AM   #440
Joshua Williams
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Re: JDub - Killing my softness

31m / 208 / WOD #450

Amateur
Weighted Chin Ups 1 RM 45LBS

Tuesday, 05.18.10: Daily WOD
Complete 7 rounds:

Max Rep Weighted Chin Ups with 50% of 1 RM (20lbs) 4-4-3-3-3-3
Sprint 50 yards

*Select your weight and complete as many reps as possible of chin ups.
*Once you come off the bar sprint 50 yards.
*Rest as needed between rounds.

Post weighs used and reps completed to comments.
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