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Old 05-07-2012, 03:03 PM   #1
Paul Beuttenmuller
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The Beut WOD

Strength:
Overhead Squats: 5x3: 115; 125; 125; 130; 130

WOD: "Nancy": 5 Rounds for time:
400 m run
15 Overhead squats (95)

Rx'd- 15:44


A ton of shoulder and hip mobility afterwards and some work on muscle-ups
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Old 05-08-2012, 12:09 PM   #2
Paul Beuttenmuller
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Re: The Beut WOD

"Fight Gone Bad" (Just did this 3 weeks ago, too....)

Rx'd @ 428 reps...


When did it April 13, scored 447. Not too happy about that, but still pleased with my score.


Discovered some awesome mobility movements today as well:
5-way shoulder
Super couch
Did a lot of other hip and shoulder mobility. Working on those weaknesses
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Old 05-08-2012, 08:29 PM   #3
Paul Beuttenmuller
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Re: The Beut WOD

Afternoon session: CFE Rowing work:

3x (125 m + 250 m + 500 m); Rest is 1:1

Round 1: 0:25; 0:50; 1:50
Round 2: 0:25; 0:53; 1:53
Round 3: 0:26; 0:54; 1:52
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Old 05-09-2012, 11:40 AM   #4
Paul Beuttenmuller
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Re: The Beut WOD

Strength/SKill:
Pistol Progressions
Hang Power Clean: 5x2: 135; 165; 175; 185; 185

WOD: AMRAP in 10:00 of:
6 Power cleans (135)
12 Kettlebell swings (70)
24 Double unders

Rx'd
7 + 13 reps
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Old 05-10-2012, 12:18 PM   #5
Paul Beuttenmuller
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Re: The Beut WOD

Strength/Skill:
Plyometrics
Deadlift: 4x5: 225; 275; 305; 315

WOD: 5 rounds for time:
200 m sprint
20 Hand-release pushups
10 Ball slams (50)

Rx'd
10:17

WOD 2: "Annie": 50-40-30-20-10 of:
Double unders
Sit-ups

Rx'd
5:15
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Old 05-11-2012, 11:49 AM   #6
Paul Beuttenmuller
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Re: The Beut WOD

Strength/Skill:
Handstand Progression
Behind the Neck Push Jerk: Find 1RM: 170

WOD: 4 rounds of:
40 yd prowler push (95)
5 Thrusters (115)
10 Burpee target jumps

Rxd
7:24
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Old 05-12-2012, 09:35 AM   #7
Paul Beuttenmuller
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Re: The Beut WOD

3x 1000 m row with 2:00 rest between sets
3:29
3:34
3:32

Muscle-up work: 5x Max: 3; 4; 3 ; 3; 3
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Old 05-13-2012, 04:01 PM   #8
Paul Beuttenmuller
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Re: The Beut WOD

800 M run
30 bOx jumps (24)
20 Toes to bar
10. Handstand pushups
40 yd Elevated sandbag run (100)
40 yaRd sandbag drag (100)
10. Snatch (105)
20. Deadlifts (185)
30 wAll balls (20)
40 Yard prowler (95)
500. ! m row

Rx'd
13:08
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Old 05-14-2012, 11:47 AM   #9
Paul Beuttenmuller
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Re: The Beut WOD

Partner WOD:
50 Yd. tire flip (heavy tire)
Then, 3 rounds of:
120 ft. sandbag drag (100#)
120 ft. sandbag ground to shoulder throw (75#)
Then, 3 rounds of:
120 ft. overhead walking lunges (45#)
120 ft. bear crawl
50 Yd. tire flip (heavy tire)

*One partner works at a time. While partner does movement, other does amrap squats. Score is time and total squats.

Rx'd
33:13; 628 squats total
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Old 05-16-2012, 09:33 AM   #10
Paul Beuttenmuller
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Re: The Beut WOD

Strength:
Box Squat: 12x2: 185; 185; 185; 185; 185; 195; 200; 205; 205; 205; 205; 205

3x5 weighted pullups: 35; 45; 55 lb KB

WOD: AMRAP 12:00 of:
3 DB thrusters (40)
20 yd farmers walk (70)
3 CTB pullups
20 yd farmers walk
6 DB thrusters
20 yd farmers walk
6 CTB pullups
20 yd farmers walk
9 DB thrusters...

Rx'd
18 full + 21 thrusters + 20 yd farmers walk

After bash: AMRAP 2:00 of burpee pullups:
25
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