12 Oct 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
For time:
20 rounds of the following
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Finish with 10 minutes of stretching.
WOD 2
Row
10 rounds
30 seconds all out effort
30 seconds rest
Finish with 10 minutes of stretching.
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October
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- 01 Nov 09SundayWOD 1Power clean5 sets of 3 repsUse...
- 30 Oct 09FridayWOD 1Shoulder Press1x5 @ 40%1x5 @ 5...
- 29 Oct 09ThursdayWODFor time:150 Wall ball shots m...
- 28 Oct 09WednesdayWOD 1Deadlift1x5 @ 40%1x5 @ 50%1...
- 27 Oct 09TuesdayActive Restor 40 minute run at a s...
- 26 Oct 09MondayWODFor time:Run 1 milerest 2 minute...
- 25 Oct 09SundayBack Squat1x5 @ 40%1x5 @ 50%1x3 @ 6...
- 24 Oct 09SaturdayWOD 1Power clean5 sets of 3 repsU...
- 23 Oct 09FridayActive Restor How far can you run i...
- 22 Oct 09ThursdayWOD 1SnatchBig 21Start 105 lbs fr...
- 21 Oct 09WednesdayShoulder Press (use 90% of your ...
- 20 Oct 09TuesdayDeadlift (use 90% of your max to c...
- 19 Oct 09MondayActive Restor 10K Run
- 18 Oct 09Sunday5 rounds for max reps. There is NO ...
- 17 Oct 09SaturdayFor time:400 meter run25 Pullups2...
- 16 Oct 09FridayWOD 1For Time:5 Rounds 12 x Ring Di...
- 15 Oct 09ThursdayActive Rest3 mile runor 2000 mete...
- 14 Oct 09WednesdayPractice Handstand Pushups:progr...
- 13 Oct 09TuesdayFor time:5 rounds400 meter run25 s...
- 12 Oct 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
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- 10 Oct 09SaturdayBack Squat1x5 @ 40%1x5 @ 50%1x3 @...
- 09 October 09FridayPower Clean1x5 @ 40%1x5 @ 50%1x...
- 08 Oct 09ThursdayShoulder Press1x5 @ 40%1x5 @ 50%1...
- 07 Oct 09WednesdayActive RestSuggested activities:...
- 06 Oct 09TuesdayComplete as many rounds as possibl...
- 05 Oct 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
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4 comments:
Mike,
On the row, should I adjust the setting to "10" or stick with the usual "5"...
Jenn
Jenn, I would go with a setting of 4. I had a someone who competes on the water tell me recently that settings between 3 and 5 closely represent the actual drag of the water. Ever since then I have been using 4.MP
DL 205 x 3
WOD 15:51
WOD2 averaged 140 meters per round
mp
DL 140 x 3
WOD 22:10
I rowed on "4"...didn't record my average though.
Jenn
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