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Old 12-20-2011, 09:11 AM   #131
Evan Peikon
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Re: Evan's WOD Log

12/20/2011

Warmup: (10 AS, 10 pushup, 10 situp, 10 pullup)x3
Mobility: 10 PVC OHS/PT, foam roll, 20 arm swing

A1. Weighted Pullup negative 4x4@30x5, R90s (0x4, 5x4, 10x4, 20x4)
A2. Split squat 4x6-8, R90s (40x8/8, 50x8/8, 60x8/8, 70x6/6)

B. 10m AMRAP: (5rd+12)
7 Goblet squat(35#)
10 Toes to bar

-First time doing split squats, right leg is a lot stronger than left.
-TTB in met con were a lot easier than i though, considering i couldn't really do many of them a few weeks ago and had to sub them for KNE. So I'm happy in the sense that , that shows progress.
-Did this WOD at home alone, since i had a morning chem final.
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Old 12-21-2011, 08:23 AM   #132
Evan Peikon
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Re: Evan's WOD Log

12/21/2011

Warmup: 5m Jump rope, [10 KBS(25#)/Pushup, 15 AS] x3

A. Turkish getup 2x5/5 (25x5/5, 25x5/5)

B. 3m AMRAP: (13, 15, 18, 18, 19)
500m row buy in
Box jumps (25'')
Rest 3m x5

-Got my first Muscle Up today! it wasn't very clean, and i had to fight it pretty hard but i did it none the less so I'm deffinetley really happy. My goal was to get it by january 1st, but i got it today (on my first day of vacation) so its a great way to start the break.
-worked on rowing form , and it made it a lot easier (avg 1:58) and hammerd to the box jumps for the remaining time. legs felt like they were going to explode.
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Old 12-22-2011, 09:50 AM   #133
Evan Peikon
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Re: Evan's WOD Log

12/22/2011

Warmup: 5m Jump rope, Dynamic drills, 10 Pushup/AS
Mobility: Foam roll, arm/wrist/elbow circles

A1. Dumbell overhead press 4x4-5 @2011, R90s (50x5, 50x5, 50x5, 50x5)
A2. Good morning 4x6-8 @3011, R90s (65x8, 65x8, 65x8, 65x8)

B. 4m AMRAP: (2rd+10)
10 push press (65#)
10 burpee

C. 4m AMRAP: (4rd+5)
10 KBS (44#)
10 HRPU
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Old 12-23-2011, 10:24 AM   #134
Evan Peikon
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Re: Evan's WOD Log

12/23/2011

Warmup: 750m row,Mobility, (10 Wall ball 20#, 10 situp)x3

A. Jackie for time: (10:42)
1000m row
30 thruster (45#)
30 pullup
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Old 12-23-2011, 11:22 AM   #135
Shawn M Wilson
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Re: Evan's WOD Log

Quote:
Originally Posted by Evan Peikon View Post
12/23/2011

Warmup: 750m row,Mobility, (10 Wall ball 20#, 10 situp)x3

A. Jackie for time: (10:42)
1000m row
30 thruster (45#)
30 pullup
What was splits if you remember between each exercise? 4 mins or less on rowing I'm guessing? Leaves 3 mins for other two? Looks good
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Old 12-24-2011, 05:13 AM   #136
Evan Peikon
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Re: Evan's WOD Log

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Originally Posted by Shawn M Wilson View Post
What was splits if you remember between each exercise? 4 mins or less on rowing I'm guessing? Leaves 3 mins for other two? Looks good
rower- 4m12s
thruster- 4m
pullup- 2m30s

those are approximations, but i remember looking at the clock a few times and remember being pretty close to those times
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Old 12-26-2011, 02:12 PM   #137
Evan Peikon
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Re: Evan's WOD Log

Made a website, which will now host my training log, Pr's, and other relevant info.
(WFS)

comments are welcome/ appreciated on my site, and thats where all my posts will be from now on.
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Old 12-26-2011, 02:13 PM   #138
Evan Peikon
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Re: Evan's WOD Log

Made a website, which will now host my training log, Pr's, and other relevant info.
http://evanpeikon.blogspot.com/ (WFS)

comments are welcome/ appreciated on my site, and thats where all my posts will be from now on.
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