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Old 04-06-2009, 10:27 PM   #21
Zachary Welsh
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Re: Zack's FireDawg Log

WOD for 22 April 09

1 1/4 warmup run

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time: 16:59

2nd WOD "Oreo Mile"
1 mile run
100 Burpee's
1 mile run

Time: 30:00

Had to do the 2nd WOD because I ate some oreo's at work yesterday. Needless to say I won't make that mistake again. I thought my shoulders were on fire it hurt so bad.

500m Swim
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Old 04-07-2009, 08:33 AM   #22
Zachary Welsh
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Re: Zack's FireDawg Log

Strength WOD for 7 April 09

7 reps Split Jerk w/ 140 lbs
400m Run
5 rds for time

Time: 14:05

2nd WOD

5 Push-ups on bar
5 Deadlift's
5 Hang Cleans
5 Push Press
5 Back Squat
- lbs on bar Rx 135, but we had a 50 lbs bar so we used 140 lbs instead.

5 rds for time

Time: DNF did 3 rds and my wrist's couldn't take anymore abuse.
It's a hardcore WOD I got it from my hometown affiliate Lowcountry CF.

3rd WOD
50 Knee-to-Elbows for time

Time: 4:45
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Old 04-08-2009, 08:01 AM   #23
Zachary Welsh
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Re: Zack's FireDawg Log

Didn't do the WOD 5k

Strength WOD

1 mile warmup run

Max reps Bench press at 225 lbs: 7, 6, 5, 5
Max reps Pull-ups
25 Box jumps

Complete 4 rds

500m Swim
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Old 04-12-2009, 06:28 AM   #24
Zachary Welsh
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Re: Zack's FireDawg Log

WOD for 11 April 09

Don't have a rowing machine so didn't do dot com

3 Power Cleans w/ 135 lbs
6 push ups
9 Box jumps

10 rds for time

Time: 11:30*

Had two emergencies during workout so the time is a bit long. God I love false alarms!!

WOD for 12 April 09

30 Muscle ups for time
Don't have rings so....

120 Pull-ups
120 Dips
For time

Time: 22:41

The last time I did this workout I had to use the assisted pull-up and dip machine after 30 reps. I was determined to do the complete WOD. Took me 13 minutes to do the Pull-ups the remainder for the Dips.

1000m Swim
Timed and laid down 17:32
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Old 04-14-2009, 08:29 AM   #25
Zachary Welsh
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Re: Zack's FireDawg Log

WOD for 14 Apr 09

1 mile warmup run

"DT"
12 Deadlift w/ 155 lbs scaled to 135 lbs
9 Power hang cleans
6 Push jerk

5 rds for time

Time: 15:58
Scaled down due to possible bruised ribs, injured in a rough game of indoor soccer.
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Old 04-15-2009, 08:11 AM   #26
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Re: Zack's FireDawg Log

WOD for 15 Apr 09

"HELEN"
400m Run
21 KB swings w/ 1.5 pood
12 Pull-ups

3 rds for time

Time: 10:20
Over a 2 minute decrease in time since last time!

2nd WOD

20 Pull-ups
20 Push-ups
20 Sit-ups
20 Hang Clean w/ 75 lbs
20 Squats
20 Burpee's
20 Box Jumps
20 Push press w/ 75 lbs
20 Wall ball Squat Cleans
For time

Time: 15 min est.
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Old 04-17-2009, 09:13 PM   #27
Zachary Welsh
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Re: Zack's FireDawg Log

WOD for 16 Apr 09

1 mile warmup run

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

I did 3 complete rounds with Rx'd weight.

400m Swim
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Old 04-19-2009, 08:40 AM   #28
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Re: Zack's FireDawg Log

WOD for 18 Apr 09

1 mile warmup run

100 Inverted Burpee's for time

Time: 15:21 1st time doing this WOD

2nd WOD for 18 Apr 09

95 lbs Thruster's reps: 10, 8, 6, 4, 2
Situps reps: 50, 40, 30, 20, 10

Time: 10:33
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Old 04-19-2009, 08:44 AM   #29
Zachary Welsh
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Re: Zack's FireDawg Log

WOD for 19 Apr 09

1 Mile warmup run

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 18:26

I hit a PR on pullups I did 30 in a row right out of the box. Knocked almost 7 minutes off my pullup time since the last time I did 100 pullups.
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Old 04-20-2009, 08:22 AM   #30
Zachary Welsh
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Re: Zack's FireDawg Log

WOD for 20 Apr 09

1 mile warmup run

Back Squat 5 sets of 3 reps

275, 285, had a hard keeping my form dropped to 225, 245, 255

750m Swim

My glutes were sore as hell and I just didn't feel strong at all. I will drop the total weight if I start to faulter on form. I will not hurt myself for the sake of putting up a large number. So I made sure I kept my form and just made smooth reps.
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