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Old 12-21-2010, 01:31 PM   #511
Joshua Williams
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Re: JDub - Killing my softness

32m / 223 / WOD #530

Tuesday, 12.21.10: Daily WOD
As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

8rds completed
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Old 01-03-2011, 01:59 PM   #512
Joshua Williams
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Re: JDub - Killing my softness

32m / 223 / WOD #531-4

Mtn bike 7.5mi circuit

Mtn bike 8.6mi circuit

4.5mi run

100 pushups
100 situps

Was on vacation, just doing stuff to keep moving.......
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Old 01-04-2011, 07:21 AM   #513
Joshua Williams
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Re: JDub - Killing my softness

32m / 225 / WOD #535

Collegiate
Squat 5x5 280
Press 5x1 190

subbed 1.5mi run for wod (building in more cardio)
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Old 01-05-2011, 06:34 AM   #514
Joshua Williams
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Re: JDub - Killing my softness

32m / 221 / WOD #536
Supine Ring Rows 3 x max reps
15, 15, 13

1.5hrs of Bball
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Old 01-10-2011, 08:51 AM   #515
Joshua Williams
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Re: JDub - Killing my softness

32m / 221 / WOD #537-8

6.2Km on the rower (30 min)

10x2 squats @65% (225)
5x5 Standing Press (160)
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Old 01-14-2011, 03:24 PM   #516
Joshua Williams
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Re: JDub - Killing my softness

32m / 225 / WOD #539

Front Squats 5,5,5,5,5 135, 155, 175, 185, 205
Floor Presses 1,1,1,1,1 225, 245, 265, 280, 300

Bball for 30 min
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Old 01-19-2011, 03:56 PM   #517
Joshua Williams
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Re: JDub - Killing my softness

32m / 225 / WOD #540-1

Good Morning 3 RM 155
Monday, 01.17.11: Daily WOD
6 rounds for time:

3 Reps Anyway Overhead - 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

Post times to comments.
12 minutes

Next WOD: 1Hr Bball
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Old 01-27-2011, 01:29 PM   #518
Joshua Williams
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Re: JDub - Killing my softness

32m / 224 / WOD #542

Collegiate
Front Squat 3, 3, 3, 3, 3
Last time 135,160,185,210,235, this time 135, 185, 225, 235, 235
Full Glute Ham Raises 3x15

Complete:
5 x Sprint 20 yards
5 x Sprint 15 yards
5 x Sprint 10 yards
*100% effort
*Rest 30 seconds between efforts.
Post fastest 20, 15 & 10 yard times to comments.
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Old 01-31-2011, 05:44 PM   #519
Joshua Williams
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Re: JDub - Killing my softness

32m / 224 / WOD #543

WOD: 8x3 @75% of max (240)
1 hr of Bball
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Old 02-01-2011, 10:31 AM   #520
Joshua Williams
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Re: JDub - Killing my softness

32m / 225 / WOD #544

Collegiate
Squat 5x1 315
Close Grip Bench 5, 5, 5, 5, 5 135, 185, 205, 225 (made it to 4 reps each time, failed on 5th)

Monday, 01.31.11: Daily WOD
Complete 5 rounds:

Max Push Ups
Sprint 50 yards

*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.

*The rest & recovery for this workout is the 50 yard walk back to your starting position.

Post total push ups to comments.
27, 18, 15, 13, 12
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