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Old 04-29-2011, 01:54 AM   #11
Steve Bray
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Re: Steve-ohs WOD

todays WODs started like this.

Deadlift 60kg-80kg-100kg-120kg-140kg-150kgfail
handstand pushup practice
50 double unders
250m row 20 double undersx4

then i done the mainpage wod this afternoon
i subbed the rope climb for 15 ring pullups and the HSPU for 10 regular pushups
so was 15 pullups-400meter run-10 pushups i done 7 rounds with the last set of pushups 35 because i only had 30 seconds left on the clock. all in all was a great 20 minute AMRAP.
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Old 04-30-2011, 08:24 PM   #12
Steve Bray
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Re: Steve-ohs WOD

ok todays WODs looked like this for me today
3 rounds
20kg dumbbell swings x10
racked dumbell squats x10 (right arm)
racked db farmers walk 20 meters
DB swings x10
racked db squats x10 (left arm)
racked db farmers walk 20 meters
45 seconds rest

time was 10:57

5 min break

for time
10 ring M/Us
50 D/U
10 30 kg sand bag swings
5 ring M/Us
25 D/U
5 sand bag swings
3 M/U
15 D/U
3 sand bag swings
time was 10:20


was a pretty good workout. my double unders are coming up very nicely i done about 33 unbroken on the first set but my shoulders were burning especially after the muscle ups.

i am planning on going for a run tonight aswell not sure yet i have to make my mind up.
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Old 05-01-2011, 05:09 PM   #13
Steve Bray
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Re: Steve-ohs WOD

got up early for a nice met-con...

400m run
30 double unders
400m run
15 muscle ups
400m run
30 pushups
400m run
30 sandbag squats

total time 15:40

not very happy with that. i kept hitting myself with the D/U which cost me a bit of time. i smashed the muscle ups out in 3 sets of 5 they were on the rings. im pretty good at MU now. the sand bag weighs 30kg so i couldve probably done another 30 in there before complete failure.

gonna do a strength WOD tonight. probably focus on my CFT lifts and then do some other strength stuff aswell. peace out.

OH stay tuned while i figure out a camera im gonna strart vlogging for a record and my own entertainment lol.
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Old 05-09-2011, 04:45 PM   #14
Steve Bray
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Re: Steve-ohs WOD

been a little crook so i havent worried about training logs.
but im back on track starting the 6-8 week strength bias.

yesterday looked like this
burgener warmup
spealer warmup

deadlifts
60kgx8
60kgx5

80kgx3
100kgx3
120kgx3
i started a bit light on the deads.. so ill probably start at 100kg next week.

then i done fran like this 9-6-3 with 45kg thrusters. time was 3:02 (very poor i know) im just doing lower reps because the 45kg is a killer for me.

handstand holds 3x15seconds.
muscle ups on rings
ring dips
forward roll-muscleup on rings.

then spent about 20 minutes with the foam roller and stretching.

that was my workout yesterday

today i got up for a workout at 6:00 (yes it is my off day) but it was an hour of medium intensity cardio/strength at a local MMA studio.
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Old 05-11-2011, 12:52 AM   #15
Steve Bray
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Re: Steve-ohs WOD

3 rounds of Fight gone bad today. was awesome fun had an AFL clinic to teach this morning and my corporate client group at 12:00 now i have my night job at the new state theater center.... :/ busy busy busy haha
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Old 05-16-2011, 08:25 AM   #16
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Re: Steve-ohs WOD

awesome WOD today. im doing a 2 week training camp with a friend training for "the primal throwdown" comp ive entered. and todays WOD was

30 squats
5x60kg clean and jerks
25 double unders

15 minute AMRAP and the scoring is each exercise=1 point so 1 round=3 points. i got a total of 10 points.
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Old 05-17-2011, 05:49 AM   #17
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Re: Steve-ohs WOD

15 minute AMRAP

20 chest-ground pushups
5 60kg sumo deadlift high pull
100 skips.

i got through a total of 7 rounds and 6 pushups
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