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Old 05-12-2015, 06:46 AM   #1041
Joshua Williams
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Re: JDub - Killing my softness

36m / 212 / WOD #1076

Collegiate
Barbell Thruster 2 RM
275

Conditioning
12, 9, 6, 3 Reps of:

50 lb Dumbbell Thrusters
2 pood Kettlebell Swings
Strict Pull Ups

Post times to comments.
6min
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Old 05-14-2015, 06:13 AM   #1042
Joshua Williams
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Re: JDub - Killing my softness

36m / 215 / WOD #1077

1hr muay thai
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Old 05-18-2015, 12:48 PM   #1043
Joshua Williams
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Re: JDub - Killing my softness

36m / 214 / WOD #1078

1 mi run
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Old 05-19-2015, 06:52 AM   #1044
Joshua Williams
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Re: JDub - Killing my softness

36m / 214 / WOD #1079

Squat 55 (use 80% of 1 RM from 2015-05-15)
320

Conditioning
Complete as many rounds as possible in 12 minutes:
40 lb Ball Slam 10 Reps
Clapping Push Up 10 Reps
30″ Box Jump 5 Reps
*Box Jump must be performed by landing with hips above parallel.
Post total rounds and reps to comments.
4 rds + ball slams and cpu
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Old 05-22-2015, 06:21 AM   #1045
Joshua Williams
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Re: JDub - Killing my softness

36m / 214 / WOD #1080

Bench Press 51 (use 95% of Bench Press 1 RM)
275

Conditioning
Complete 6 rounds for time:
155 lb Thruster 6 Reps
Supine Ring Rows 12 Reps
2 pood KB Swings 12 Reps
Rest 45 seconds
*Perform each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.
Post total time and any penalties to comments.
unbroken
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Old 05-26-2015, 06:39 AM   #1046
Joshua Williams
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Re: JDub - Killing my softness

36m / 212 / WOD #1081

1hr muay thai
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Old 05-27-2015, 06:38 AM   #1047
Joshua Williams
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Re: JDub - Killing my softness

36m / 212 / WOD #1082

Conditioning
Complete 5 rounds:
Handstand Hold 30 seconds
Handstand Push Up Max Reps 15,9,6
Hold Top of Pull Up 30 seconds
Strict Pull Up Max Reps 10,7,6
Hold Top of Ring Dip 30 seconds
Ring Dip Max Reps 14,14,10
*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.
Post total reps completed to comments.
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Old 05-29-2015, 07:00 AM   #1048
Joshua Williams
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Re: JDub - Killing my softness

36m / 212 / WOD #1083

Collegiate
Barbell Lunge 46 each leg (use 40% of Back Squat 1 RM)
125 (had to drop from 150)

Floor Press 5, 5, 5
225,245,250
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Old 06-04-2015, 07:20 AM   #1049
Joshua Williams
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Re: JDub - Killing my softness

36 / 207 / #1084
1hr muay thai
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Old 06-05-2015, 12:19 PM   #1050
Joshua Williams
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Re: JDub - Killing my softness

36 / 207 / #1084-5

Conditioning
Complete 6 rounds for time:

1.5 pood KB Power Snatch 8 Reps (alternating)
Ring Dips 10 Reps
run 20 Calories
Rest 45 seconds

Post time to comments.

__________________________________________________ _____________

Collegiate & Professional


Complete the following every minute for 20 minutes:

Front Squat 2 Reps 225 - should have been 245 but had to drop
Bench Press 2 Reps 255

*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM.

*Alternate exercises at the top of each minute. Minute 1 Front Squat, Minute 2 Bench Press, etc. You will complete 10 Rounds of each exercise.
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