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Old 06-07-2009, 02:41 PM   #61
Brian Dolan
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Wod 3/7/09

TOdays WOD was a bit different.

5 RFT:
21 Thrusters @ 75 lbs
21 Double unders

I needed to scale it a bit, I can't do double unders. I need to work on Jumping rope as a skill.

Started with a good warm up and did

4 RFT:
21 Thrusters (started at 75 lbs, dropped to 65 for last 2 sets)
21 Tuck Jumps

Completed 4 rounds in around 14:45. This workout was a surprisingly tough one.

Finished with a .25 mile run.
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Old 06-09-2009, 05:59 PM   #62
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WOD 6/9/09 "Cindy"

Coming off a rest day while on shift at R-5. Busy.

Started with a warmup of Row 1000m

WOD today is "Cindy":
AMRAP in 20 minutes
5 pullups (assisted)
10 Pushups
15 Squats

Completed 15 rounds in 20 min. Lowered the assist on the Pullups. High intensity WOD today.
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Old 06-10-2009, 08:00 AM   #63
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Wod 6/10/09

Today I did a WOD with Gina at Golds...was able to jump into the class right before it started...

WOD consisted of:
Dumbell Squat Cleans
Ab Wheel
Walking Lunges w/25 lbs
Pull Ups
Pull Overs
OHS
Bench Leglifts

Two Rounds...First Round 30 Sec. stations, Second Round 1 minute

Finished with light squats and worked on squat depth
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Old 06-12-2009, 07:26 AM   #64
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Wod 6/12/09

Took a WOD from the BGI site, one of the local affiliates:

Run .25 mile
30 Power Cleans
Run .5 Miles
20 Power Cleans
Run .75 Mile
10 Power Cleans

I started with 115lb CLeans but dropped to 95 after the first round. Also, on the last run, I ran .25 miles and then Rowed 500m.

Finished in 25:15 Good Workout.
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Old 06-14-2009, 12:55 PM   #65
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Wod 6/14/09

WOD today was scaled from the mainsite by BrandX:

Warm up:
Row 1000m
Pushups
Back Ext.

3 Rounds for Time:
50 Squats
20 Assisted Pullups
20 Dips
10 Power Cleans @ 115

Completed in 20:25. I thought the squats would be the suck part, but it was the pullups that seemed top get me today, had to go with a higher assist than other recent WODs.

Finished up with a bit of grip strength work and some Interval running on the t-mill.
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Old 06-15-2009, 11:33 AM   #66
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Wod 6/15/09

Todays WOD was Run 5k

Started with a warm up of OHS, Thrusters, KB Swings, Sit ups, and Pullups and split the 5k up a bit:

Ran 2k
Row 1k
Bike 3k

Good WOD
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Old 06-16-2009, 08:49 AM   #67
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Wod 6/16/09

Today is a "rest" day, but I'm off sched. a bit...

I did "Fran" after a light warm up and 500m Row.

21-15-9

95 lb Thrusters
Assisted Pullups

Did Full Squat Thrusters with a medicine ball for depth. Makes it a bit more difficult. Not sure of my time today, forgot to look. Next time....
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Old 06-17-2009, 08:38 AM   #68
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Wod 6/17/09

Todays manisite WOD was Hang Power Cleans 1x10.

I worked on Power Cleans and Power C&J as a skill development at 135 lbs.

WOD for me today:

Row 500m
20 Pushups

3 RFT

TOmorrow will be a well earned rest, and today is my Fathers B-day, so: THE BAR IS OPEN!!!
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Old 06-22-2009, 01:13 PM   #69
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Wod 6/22/09

Well, took a few days off between Dads B-day and Fathers Day...plus, I just needed to rest and relax after a long week of WODs plus totally cleaning out the garage. Felt good to be back, though...switching to a 5/2 split for the next couple of weeks while I'm on vacation.

Todays WOD:

Warm up of some "Cardio" to get the blood moving again, followed by Wall Ball, Pushups, and Back extensions.

Next I got some Bumpers from one of the trainers and did some Oly work of 95 & 115 lb Snatch, Cleans, C&J, and OH Press. Enjoyed incorporating Snatches into my warm up, and having Bumpers is a big help..

Todays WOD: 3 RFT

Run .25 miles
21 KB Swings @ 40 lb
21 Pushups

Completed 3 rounds in 13:30. Slow, but I felt the 4 days off.

GOOD TO BE BACK AT IT...
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Old 06-23-2009, 06:56 PM   #70
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WOD Tues. June 23

Todays WOD on the mainsite was Front Squats 3x5

Warm up of:
Row 1000m
Pushups
Pullups
KB Snatch

WOD :
Front Squats 3X3 @ 135 as a skill work. Still not comfortable
Back Squats @ 135 - 225. WOrked on Depth

Finished with:
KB Snatch 30 Sec each side @ 30lbs
15 Sec Ea. Side @ 40
30 Sec Ea. Side @ 30
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