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Old 05-12-2007, 09:04 AM   #1
Leon Robotham
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Modified Thursday WOD to allow for shoulder injury.

clean from high hang ( with the power clean I could feel pain in my shoulder.) and sit-ups. 21 - 15 - 9/ 50 - 30 - 20

time 22:35

Scaled WOD Saturday 070512

30/20/10 tuck jumps/GHD/back extension 1.4 mile run

18:41


(Muay thai training)
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Old 05-13-2007, 06:44 AM   #2
Leon Robotham
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There was no access to a rack for me today! I subbed the back squat for deadlift an stayed with 130 kg right through after muay thai training.
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Old 05-15-2007, 02:20 PM   #3
Leon Robotham
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Yesterdays WOD
w/u 1.5 mile run
Jumping MUs
Hang Power Clean 15/12/9
18:30

Glad to be getting back into it after the time away.

Muay Thai Training after WOD.
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Old 05-16-2007, 11:12 AM   #4
Leon Robotham
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w/u 1x400m run, 1x200m run

Wednesday 070516
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Goodmornings instead of BE

time 9:20

Teresa's 1st WOD time 12:22

(I really enjoyed this WOD - its more painful than it looks.)


(Message edited by kettlebelluk on May 16, 2007)
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Old 05-17-2007, 02:13 PM   #5
Leon Robotham
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W/U

1.5 mile run

No access to rack HPC before each set

50kg x 3
60 x 3
60 x 3
70 x 3
80 x 3
82.5 x 3
82.5 x 3

My legs are still feeling yesterdays WOD. I was rather slugish on the run to the gym. 11:20.

Muay thai training as always!
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Old 05-19-2007, 02:20 AM   #6
Leon Robotham
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18th May
w/u 50 swings/round body pass

4min light jerk set - 20kg - change a 2 mins one jerk every 6 seconds

Burgener squat jumps with O'bar = 58 reps in 60 seconds.

Completing yesterdays WOD in the gym today.

Aldy tried the leg WOD and completed it in 9:25 - said that it was like he'd just completed his first ever 200 kb swings.

Had no access to pullup bar so will be doing yesterdays WOD in the gym before Thai boxing today.



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Old 05-21-2007, 10:13 AM   #7
Leon Robotham
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Friday 070518 completed on SAT 19th May
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

completed 10 mins of pullups

1.5 mile run to warm up.

Muay Thai class.

2 days off ( travelled to London for the K-1)
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Old 05-22-2007, 11:48 AM   #8
Leon Robotham
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Sunday 070520 completed 22/5/07
"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Workout Modified

4 rounds for time 400m
OHS 25kg KB 8x L&R

9:32




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Old 05-23-2007, 02:52 PM   #9
Leon Robotham
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Tuesday 070522 Completed Wed 23rd May
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups



w/u

3x 100 jog/15 squats/15 pushups

subbed BE with bwt goodmornings

15:50.8

( depending on tomorrow's WOD, I may do Mondays seeing as though I missed it)
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Old 05-24-2007, 01:32 PM   #10
Leon Robotham
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Thursday 070524
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

W/U
3 mile run easy pace. ( Preparing for Great North Run)

Workout scaled to 10 minutes to fit in before Muay Thai training

11 rounds.
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