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Rebecca Roth 02-28-2011 01:25 PM

Re: Bec's WOD Log
Skill - Squat Cleans
3x 38lb
3x 48lb
3x3 58lb crappy jumping.

Deadlift (Rx 135/me 123)
Ring Pushups (knees)


Rebecca Roth 03-01-2011 09:21 AM

Re: Bec's WOD Log
March 1:
Skill - Front Squats
10x 33lb
5x3 68lb a little better, drop straight don't break at the hip first.

10 rounds - 30sec work, 15sec rest
Burpee Broad Jumps for Laps (1 lap = 75ft)

Laps: 3

Rebecca Roth 03-02-2011 10:08 AM

Re: Bec's WOD Log
Mar 2:

Skill: Push Jerk
10x 33lb
3x 63
3x 83
[B]4x3 88lb [/B]- Not sure how to label this, but its a PRish. this is my previous 1RM for PJ and 3RM for Neck Jerk... 100lb overhead here I come. Didn't drop under as quickly or as much as I should, but they were solid.

KBS (35 RX/30 Me)
KB GtOH (35RX/ 30R 25L me) - gimpy.

Time: 8:40

Rebecca Roth 03-03-2011 12:10 PM

Re: Bec's WOD Log
Mar 3:
Skill - Deadlift
1x10 135
1x3 135
1x3 155
4x3 165
1x3 170

5 Rounds
10 Power Cleans (75 rx/me 3rnds x 65lb, 2rnds x 55lb)
10 Stationary weighted lunges (same)
75ft OH Walk (same)

Time: 11:54

Rebecca Roth 03-04-2011 11:59 AM

Re: Bec's WOD Log
Skill - 1 Minute Handstand holds against the wall, 5x5 HSPU (Box)

75ft Sprint
Thrusters (45lb)
16:47 - RX

Rebecca Roth 03-08-2011 04:25 PM

Re: Bec's WOD Log
Mar 8:
Skill: Power cleans
5x 53lb
5x 73
3x 83
[B]2x 88[/B] PR
[B]2x 93[/B] PR
[B]1x 98 - A +13lb PR[/B]

AMRAP 10 min
5 Ring Pullups (2x Grey band pullups, rest jumping)
10 Deadlifts (145rx/123 me)
Rounds: 6

Rebecca Roth 03-11-2011 12:22 PM

Re: Bec's WOD Log
Mar 10:

Skill - Hang Snatch
10x 45
5x 65

From Blocks:
5x 65lb
4x3 70lb

Row 400
30 Pushups (Rack Rung 3 for all rounds)
Row 400
30 Pushups
Row 200
15 Pushups
Row 200
15 Pushups

Time: 13:08

This was supposed to be done with running, however this happens to have fallen on the coldest day we've had in a couple weeks, so rows were subbed for everyone. This made the WOD significantly harder.

Rebecca Roth 03-14-2011 11:13 AM

Re: Bec's WOD Log
Mar 14:

Skill - fail ring dip assistance work.

2 Clean & Jerk 80-90% 1RM (73lb)
10 Squat Jumps

Rounds: 6 rounds + 6 Squat jumps

Rebecca Roth 03-15-2011 12:36 PM

Re: Bec's WOD Log
Mar 15:

Skill: OHS
5x 33lb
5-5-5-5-5 @ 58-63-68-73-[B]78lb PR[/B] (+10lb)

Broken Any way you want
3 Rope Climb (sub 18 Strict Pullups)
60 KBS (35rx/30 me)
90 OHWL w/ KB (35rx/30 me)
Time: 8:58

Rebecca Roth 03-18-2011 11:14 AM

Re: Bec's WOD Log
Mar 18:
Skill - Clean & Jerk
5x 33lb
3x10 63lb
1x5 63lb ran out of time.
Serious improvement on the cleans, really focused on slow & steady initial pull, then folding up and speed with my arms. Best sets with weight to date. Still had issues toward the end as I got tired with "catching" the bar too high and it dropping onto me, but proper speed fixes that, and it was only about 1 inch high or less vs previously 2-3 high.

WOD - 5 Minute AMRAP
5 Front Squats (75 rx/63 me)
3 Hang Power Snatch "

Rounds: 4 + 1 snatch.

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