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

Rebecca Roth 09-07-2012 05:14 PM

Re: Bec's WOD Log
 
Sept 7:

WU - 200m run, 2x (jog laps, high knees, butt kickers, bear crawl, frog jumps), 2x 30sec ea(jumping jacks, air squats, jumping air squats, mt climbers), 2x 30 sec ea(hollow body hold, situp to straddle, superman hold, pushups). 3 min max double unders, 90 sec max double unders.

Skill - Pistols - worked a lot of different things personally, did some candlestick rolls, split squats (bad foot on a box) and tried holding 15lb bumper. Can get down solid and very close but can't stand up from the pistol with the bumper.

WOD#1 - EMOM 15 min,
1 front squat - increasing weight each rep to 1RM+, failed reps rest 1-2Min
45-55-65-70-75-95-100-105-115-125-130F-[B]130PR[/B]-135F-135F

WOD#2 - 5 rounds
150ft Farmer walk (70lb KB, RX+)
300ft sprint
Time: 5:05

Rebecca Roth 09-18-2012 12:40 PM

Re: Bec's WOD Log
 
Sept 13:
5x5 DL (5 reps every 3 minutes) @ 165lb

50 Gymnastic pushups (rack) with 3 waal climbs every time you pause - 9:08 or something


Sept 16:
Run 5k (official) - 32:13


Sept 17:
WU - run 200m, 45sec ea(squats, mt climbers, ohs) 2x 20 sec ea(plank, right plank, left plank). 5 DU every 30 sec for 5 minutes.

Skill - 5 rounds
max unbroken HSPU + run 100m. stuck with negatives on the HSPU (since I can't) then some parallette pushups after.

WOD - EMOM 12
5 thrusters (75 was rx, me 65 thru rnd 7, then dropped to 55)
5 ball slams (20lb rx)

Completed all rounds, with scaled thruster weight.

Rebecca Roth 09-19-2012 11:47 AM

Re: Bec's WOD Log
 
Sept 18:
WU - 4 rounds, 30 sec ea (jumping jacks, air squats, mt climbers). 2 rounds 20 sec ea(plank, superman, left plank, right plank). leg swings. shoulder band stretches.

Skill - pop up sprints (ugh). 75ft every 15 seconds for 5 minutes, starting on your stomach.

WOD 3x 7 minute AMRAP
100m run
15 Push press (53 rx)
15 box jumps (did a few then scaled to step ups)

Round 1 - 3rnds + 100m

Rest 3 Minutes

Round 2 - 4rnds + 25m

Rest 3 minutes

Round 3 - 3 rounds + 11 Push Press.

Rebecca Roth 09-20-2012 06:42 PM

Re: Bec's WOD Log
 
WU: 4x, 20 sec ea - high knees, frog jumps, buttkickers, burpees around the gym.
- popup sprint down, bearcrawl back, popup sprint down, toe touches back, popup sprint down, foot grabs back, popup sprint down, bear crawl

-tabata sprints for 5 minutes (725 ft)

Skill - Power cleans
2 reps every 15 sec for 4 minutes - 85lb

WOD -
50 air squats
40 pushups (12rx, remaining bottom rack)
30 walking lunges
20 pullups (green)
10 burpees

Time: 6:25

Rebecca Roth 09-26-2012 09:06 AM

Re: Bec's WOD Log
 
WU - 4x 20 sec ea (hollow body rock, situp to straddle, superman rock, pushups), run 400m, 2 bear crawls, 1 crab walk.
Skill - Yoke walk to max 75ft. I only went up to Yoke + 70lb

WOD - 4 rounds
20 Wallballs (13lb)
15 KBS (35lb)
Time - 12:00

Rebecca Roth 09-30-2012 12:28 PM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;1003110]October 15:
Warrior Dash - Completed all obstacles 56:50.05

[/QUOTE]


September 29th 2012:
Warrior Dash - Completed all obstacles 44:00 (unofficial)

Rebecca Roth 10-01-2012 07:05 AM

Re: Bec's WOD Log
 
Oct 1:
WU - 200m Run, 45sec ea (air squat, pushup, row, bike, tuck up, burpee).
Skill - Burpees, Pistols.

WOD -
2000m Row
Time: 8:11.4

Rebecca Roth 10-03-2012 08:27 AM

Re: Bec's WOD Log
 
Oct 2:
WU - Run laps, butt kickers, high knee skip, inch worm, bear crawl. Plank& side plank holds. Shoulder band stretch. Squats with bands & against the wall.
Skill - Headstands & headstand pushup

WOD - 15min AMRAP
50ft Bear Crawl
7 Back Squats (65lb)

Rounds: 11 + bear crawl RX

Rebecca Roth 10-05-2012 07:41 AM

Re: Bec's WOD Log
 
Oct 4:
WU - alternating DU and squats 2x. Side plank right & left 2x. row 350,250,150.

Skill - Man Makers
EMOM 10 min - 2 man makers (20lb)

WOD -
2 minutes to find max UB Pullups
Score: 23 green band
3 minutes to find max Overhead press
78lb :(

Andre Morales 10-05-2012 08:18 AM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;1097768]September 29th 2012:
Warrior Dash - Completed all obstacles 44:00 (unofficial)[/QUOTE]

Good job on the Warrior Dash PR!


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