View Single Post
Old 03-13-2012, 03:06 AM   #1
Phil Eich
Member Phil Eich is offline
 
Profile:
Join Date: Apr 2008
Location: Alma  MI
Posts: 47
Phil's Log - SpartanWOD

Here's my log for 2012 - SpartanWOD. I'm programming for my family, so they'll be doing the same WODs. It's minimal equipment metcon programming (mostly just a kettlebell needed).

Will crosspost here for you guys to check out.

Here's yesterday's work:

Strength:

1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% rest 2-3 min. between each set.
2) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% rest 60 sec.

3) Chins 4x submaximal reps (stop one or two reps short of failure)

Post loads and reps to comments.

Metcon:

15 two-handed kettlebell swings
10 Pushups
10 Jumping Squats (click for demo)

10 minute AMRAP

I scored 8 rounds for the metcon. Will up pushup reps to 12 next time this one comes around.
__________________
The WOD Report
  Reply With Quote