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-   -   JDub - Killing my softness (https://board.crossfit.com/showthread.php?t=23100)

Joshua Williams 03-07-2011 12:23 PM

Re: JDub - Killing my softness
 
32m / 221 / WOD #556

Collegiate
Squat 10x2 @ 85% of 1 RM (45 secs rest)
[B]270[/B]

Monday, 03.07.11: Daily WOD
As many rounds as possible in 10 minutes:

5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions

Post total rounds completed to comments.
[B]4 rds had a long trip from the squat rack to the ghd ext stand (was thinking how to politely ask people to get out of my way as i walked back and forth thru the main lobby to get to each)[/B]

Joshua Williams 03-17-2011 12:36 PM

Re: JDub - Killing my softness
 
32m / 223 / WOD #557
Standing Press 5RM [B](165)[/B]

30 MIN BBALL

Joshua Williams 03-17-2011 12:37 PM

Re: JDub - Killing my softness
 
32m / 223 / WOD #558

Collegiate
Rack Pull 3 RM
[B]315[/B]

Thursday, 03.17.11: Daily WOD
Complete 10, 9, 8, 7, 6, 5, 4 ,3, 2, 1 reps of:

Bench Press - 50% of 1 RM [B]165[/B]
Weighted Supine Ring Pull Up

*use 25-[B]45 lbs[/B] for weighted supine ring pull up
*use a weighted vest or place a plate on your chest

Post times and weights used to comments.
[B]11MIN[/B]

Joshua Williams 03-21-2011 12:09 PM

Re: JDub - Killing my softness
 
32m / 223 / WOD #559-60

WOD #1 - 1hr bball drills
WOD #2 - 2.5 mile run, 10 skin the cats, 3x8 step ups (holding my 90lb dog:-)

Joshua Williams 03-29-2011 01:49 PM

Re: JDub - Killing my softness
 
32m / 223 / WOD #561-2

WOD #1: 1hr bball
WOD #2: 750M swim

Joshua Williams 03-30-2011 06:48 AM

Re: JDub - Killing my softness
 
32m / 223 / WOD #563

DL 5RM ~ [B]255[/B]

Tuesday, 03.29.11: Daily WOD
21, 15, 9 reps of:

Deadlifts - 70% of 5 RM [B]185[/B]
Ring Dips

Post loads and times to comments.

[B]12:20[/B]

Joshua Williams 05-06-2011 01:16 PM

Re: JDub - Killing my softness
 
32m / 225 / WOD #564
Coming back from patellar tendonitis in both knees (bball i suspect), and a torn rotator cuff..........coming back slowly.

6rds of
3 10 yd sprints
6 australian pullups

Squats 5x2 (135)

Joshua Williams 05-09-2011 09:05 AM

Re: JDub - Killing my softness
 
32m / 223 / WOD #565

Row Setting on 5 (20 minutes, 3600~ meters, concentrated on form)
Bar Dips (100 lbs assistance for rotator cuff) - 3x max reps
25, 30, 27 reps

Joshua Williams 05-16-2011 06:22 AM

Re: JDub - Killing my softness
 
32m / 223 / WOD #566

Max Rep Chin Ups (BW) - 8, 8, 6
3 mi bike ride

Joshua Williams 05-17-2011 06:17 AM

Re: JDub - Killing my softness
 
32m / 225 / WOD #567

WOD:
12 rounds
6 clapping pushups
200m row


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