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-   -   Bec's WOD Log (https://board.crossfit.com/showthread.php?t=62349)

Rebecca Roth 04-20-2012 11:20 AM

Re: Bec's WOD Log
 
Apr 20:

WU - Run laps around the gym, burpees on command. squats, dislocates, windmills, up downs, hollow hold for a ridiculous amount of time...

Skill - Handstands
did some handstand rolls on the mat
2x 1 minute handstand hold against the wall, attempting to get freestanding

WOD -
10-8-6-4-2 C2B Pullups (Green band, easy)
2-4-6-8-10 Deadlift (123rx)

Time: 5:29

Rebecca Roth 04-24-2012 11:22 AM

Re: Bec's WOD Log
 
Apr 23:
WU - Row 3min, jog, butt kickers, high knees, side shuffle, jog

Skill - Press
5x3 @ 53lb

WOD - 4 rounds
10 push ups (rack)
20 Wall Balls (13lb, 10')
30 KBS (35lb)

Time: 15:21

Rebecca Roth 04-24-2012 11:26 AM

Re: Bec's WOD Log
 
Apr 24:
WU - 400m run, bear crawl, squats, inch worms, couch stretch

Skill - Front Squat
5x5 - 83lb felt really heavy by the end, but was suprised by how much more solid I was than usual, generally starts breaking down when fatigued.

WOD - 21-15-9
TTB (V ups at first, then Tuck Ups)
Push Press (63lb)

Time: 6:42 I think, not sure.

Rebecca Roth 04-26-2012 06:17 PM

Re: Bec's WOD Log
 
Apr 26:
WU - run in place& pop ups, squats, push ups, hollow hold,superman, roll side to side, Burgener warmup extended edition.

The WOD got derailed because we had a lifter from Lindenwood helping out with what was supposed to be a structured Clean & Jerk strength session, and turned into light technique work for about 40 minutes. It was very good, as usual great feedback from the coaches, cannot make my body do what I know I need to do though. :ranting2: today triple extension fail, most of the time the rest was okay.
~100 reps at 53lb & 63lb

WOD - 2 MIN AMRAP
Slam Balls - 20lb
Reps: 48

Rebecca Roth 04-28-2012 11:12 AM

Re: Bec's WOD Log
 
Apr 27:
WU - run laps, burpees, step ups/box jumps, hollow holds
Skill - Ring Dips
WOD - EMOM 8 box jumps (did jumps round 1, then step ups)
100 DB Snatches (35rx/25me)

Time: 8:54

Rebecca Roth 05-01-2012 10:54 AM

Re: Bec's WOD Log
 
May 1:
WU - Tabata DUs (total - 64), band shoulder stretches, practice Pullup.
Skill - Pistols (pistol rolls - pistol on the way down, roll up onto both feet).

WOD - "Nicole"
20 Min AMRAP
400m Run
Max Pullups

Total: 6 rounds + 43 Pullups (green band)

Rebecca Roth 05-03-2012 08:19 PM

Re: Bec's WOD Log
 
May 3, AM:
WU - 3 minutes on the bike, some shoulder stretches, I don't remember...
Skill - Burpees

WOD Pt 1 - 10x2 Push press to find max
63, 68, 73, 78,83, 88, 93, 98, 103F, 103F, 100F, 100F, [B]99lb x2 PR[/B]
WOD pt 2 - Max suicide sprints in 4 min
Total - 6 + 3 sections (on the way back to completing 7)


May 3, PM:
Row 5k - 23:18 (2500m 11:34)
1 hour stretching & mobility class

Rebecca Roth 05-04-2012 06:06 PM

Re: Bec's WOD Log
 
May 4:

Run 400m, laps in the gym w/ burpees, bully stretch, PU

Skill: Rope climbs - got hold and a little bit of climb

WOD:
1 Rope Climb (7 pullups - green)
21 Deadlifts (133lb)
21 cal row
1 rope climb (")
15 Deadlifts (")
15 cal row
1 rope climb (")
9 Deadlifts (")
9 cal row

Time: 10:55

Rebecca Roth 05-10-2012 02:57 PM

Re: Bec's WOD Log
 
May 9:
WU - Run 800m, front & side splits, air squats, squats with bar, light DB push presses, 1 lap bear crawl
Skill - can't remember
WOD - 6 Rounds
16 DB Push Press (25lb)
Bear Crawl 75ft
16 Front Squats (53lb)
Time: 21:34

Rebecca Roth 05-10-2012 03:01 PM

Re: Bec's WOD Log
 
May 10:
WU - row 3min, 2x (10 sit up to straddle, 10 pushups, 10 lunges), band shoulder stretches.
Skill - Ring Dips 3x10
WOD - 4 Rounds
400m Run
30 KBS ( 35lb)
Time: 16:06


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