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Old 09-06-2013, 04:16 AM   #1
Cody S Oates
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Comp WOD Log

I've been doing Ben Bergeron's programming for the last 2 weeks & love it. I decided to start a log to help keep up w/ my progress. I train w/ my Coach/Owner of my box along w/ 3 other firefighters in my area. It's been awesome having to compete everyday against them & see the benefits day in and day out.

Anyone else on here follow this programming? God Bless!
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Old 09-06-2013, 04:22 AM   #2
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Re: Comp WOD Log

8/22/13
Day 1- Open

1. Metcon
"Jerry"
For time:
1 mile run
2K row
1 mile run
Time 26:51

2. Snatch Technique Work
1 rep at 75%, OTM x 12
75# x 4 rounds
95# x 5 rounds
115# x 3 rounds

3. Strength
3 x 5 Front Squat
205#-225#-230# (4 reps)
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Old 09-06-2013, 04:25 AM   #3
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Re: Comp WOD Log

8/23/13
Day 2- Open

1. Metcon
"Randy"
75 Power Snatches, 75#
Time 7:32


2. Skills
OTM x 12
Odd: 3-5 Squat Therapy (5 x all sets)
Even: 3-5 Muscle ups (5-3-3-3-3-4)
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Old 09-06-2013, 04:26 AM   #4
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Re: Comp WOD Log

8/24/13
Day 3- Rest

At the station today & never got a chance to workout...
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Old 09-06-2013, 04:31 AM   #5
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Re: Comp WOD Log

8/25/13
Active Recovery

Spent the day w/ my family...

8/26/13
Mobility Work

Been busy at work lately...hard to get workouts in.
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Old 09-06-2013, 04:36 AM   #6
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Re: Comp WOD Log

8/26/13

Open

1. Metcon
"Ultimate Warrior" (modified)
12-9-6
Thrusters, 115#
Bar Muscle Ups
Time 7:35

2. Squat Snatch
3 x 1, across at 90%
115#
125#
135# PR (couldn't help it I felt good so kept going up)
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