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Rebecca Roth 01-05-2011 11:15 AM

Re: Bec's WOD Log
Jan 4:

Power Clean & Jerks - We did Jerk Balance and Split jerks as skill pre-wod in the morning, so I was less than stoked to see it again, but it was pretty good.
6x4 65lb

Back Squats - First time I've done BS with any weight in months (last time was 53lb...) reinforced that I neeeed to work on FS and BS bigtime. Need to find 1RM.
3x 95lb
5x4 75lb

Rebecca Roth 01-07-2011 05:45 PM

Re: Bec's WOD Log
Jan 6 - Weird one, but fun.

2 rounds
4 stations, 1 min ea. Only record reps completed within the minute beyond the number specified.

15 pullups 0/0
8 squat cleans (rx 85, me 53) 3/1
20 DUs (60 singles) 56/32
10 burpees 4/2

Jan 7 -
10 rounds
AMRAP 45 sec, rest 15sec
DUs only consecutive reps count (subbed as singles), score is your highest consecutive reps in a round
Reps: 71, round 6

Rebecca Roth 01-10-2011 11:16 AM

Re: Bec's WOD Log
Jan 10:

400m Row
30 Jumping Lunges
No break during lunges, or you must do 30 Burpees at the end of the WOD.

Time: 24:00 + burpees

Rebecca Roth 01-12-2011 09:33 AM

Re: Bec's WOD Log
Jan 11:

1x5 33lb Squat Clean
5x1 63lb ...sucked alot

1x5 135lb Deadlifts
1x5 165
1x3 185
5x1 185

Jan 12:
WU was wierd, 1st round I got 4 ring dips consecutive on the red band and felt like i could do no more so I did the remaining six on the blue. 2nd round I did all 10 unbroken on red... wtf.

3x5 33lb Snatch Balance
5x5 83lb Snatch pull

AMRAP 7 min
Med Ball Slams 20lb (done RX)

Reps: 97

Rebecca Roth 01-14-2011 10:42 AM

Re: Bec's WOD Log
Jan 13:
Another crappy rest day, lots of foam rolling.
5x5 BS 45lb

Jan 14:

Skill - DL
3x 65
3x 95
3x 135
4x5 165

Bike 1Mile
20-18-16-14-12-10-8-6-4-2 DB Thrusters (15lb)+ 40 single jump ropes after each set.
Bike 1Mile

Time: 23:21

Rebecca Roth 01-18-2011 02:12 PM

Re: Bec's WOD Log
Jan 17:
10 Burpees every Minute on the minute for 10 minutes
- did rnd 1 as rx, then scaled back to 8 per minute. Burpees wipe me out.

Jan 18:

High Hang cleans (full depth to catch)
2x5 65lb
Squat Cleans
2x5 70lb

5/7/9/11/13 - KTE
13/11/9/7/5 - DL (RX 140/me 120)
Time: 9:51 I think

Rebecca Roth 01-18-2011 09:06 PM

Re: Bec's WOD Log
Jan 18 PM:

Power Snatch
5x 33lb
3x 38lb
3x 43lb
3x 48lb
10x5 48lb

Jerk Balance
3x 48lb
3x 53lb
3x 63lb
2x 68lb
8x2 68lb

Rebecca Roth 01-19-2011 11:15 AM

Re: Bec's WOD Log
Just what I wanted to see in a wod today... more snatches!

Jan 19:

Skill - Ring dips 3x5 red band (all unbroken), 1x5 blue band

10 cone sprints (about 150ft?)
15 Below the knee Hang Snatches (rx 45/me 38) Had I not been beat from lifting last night I would've had this Rx.
20 sit ups

Time: 16:30

Rebecca Roth 01-21-2011 09:11 AM

Re: Bec's WOD Log
I'm retarded, the last wod was 4 rounds though I failed to include that.

We got hit with a lot of snow yesterday so I didn't get to go to the gym, and today I had to forego class in order to deal with my nearly doubled commute time for work. Plus gym is closed for L1 cert over the next 2 days. 4 days in a row with no class, grumble. I'm going to have to try and do yesterday's wod at home tomorrow methinks.

Rebecca Roth 01-22-2011 11:14 AM

Re: Bec's WOD Log
Jan 22:
Tabata Push Press - did 43lb bar only(its a weird weight, but was cheap..)/rx 45lb

Felt solid/good, I would've had higher numbers in the gym I'm sure, but I didn't even have a problem going from the bar to desk to write down the numbers during my 10 sec downtime and getting right back at it. Slow is fast.

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