WOD 12.26.09 "Cindy"

Workout out at CF Generations down near Philly, awesome little box.

Cindy
As Many Rounds as Possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

17 Rounds + 5 pull-ups, 7 push-ups

Way off my PR, but not bad considering I am heavier and haven't done much conditioning work over the last few months and none of it longer than 10 minutes.

WOD 12.24.09

Squat
(135x5, 185x5, 225x3)
250x5
285x3
315x11

WOD 12.23.09

Bench Press
(95x5, 135x5, 165x5)
205x5
235x3
260x9

WOD 12.21.09

Deadlift
(185x5, 225x5, 275x5)

340x5
385x3
430x6

Last cycle I got 3 reps at 430, still feel liked I bitched out a little this time though, I felt like I left a rep or two on the bar. My deadlift mechanics just haven't felt right for a while.

WOD 12.19.09

Press
(75x5, 95x5, 105x5)

135x5
150x3
170x8

All I had time for as we got to the gym late and there were reduced hours today.

WOD 12.17.09

Squat
235x3
265x3
300x12

GHD Sit-ups 3x15
Back Extensions 3x15

Had nothing left after the rep out on squats. Fucked around on the GHD and called it a day

WOD 12.16.09

Bench Press
(115x5, 135x5, 165x5)

190x3
220x3
245x11

Plyo Pushup 5x5 on 15" Boxes

Dbell Press 35x12x2, 40x12

Kroc Rows 70x 42/43, 33/33

WOD 12.14.09

Power Snatch 1 rep on the minute, 145lbs x 10mins

Deadlift
(185x5, 225x5, 275x5)

320x3
365x3
410x6

Good Mornings 165x12x5
Hanging Leg Raise 10x5

WOD 12.12.09

Press
(75x5, 95x5, 105x3)

125x5
140x5
160x8

Doing 5 reps on the first two sets was a brain fart, supposed to do 3

5 x 120m row sprint

Strict Pull-ups: 15, 15, 15
Ring Dips: 15, 15, 15

WOD 12.10.09

Squat
(135x5, 165x5, 200x3)

215x5
250x5
285x13

Clean and Jerk 135, 155, 175, 185, 190

Step-up, 20" box, 50lb dumbells 10x2 each leg

WOD 12.09.09

Bench Press
(110x5, 135x5, 165x5)

185x5
205x5
235x12

Plyo Box Push-ups, 10" Boxes 3x10

DBell Press 30x12x3

Kroc Rows 70lbx40/40, 36/35

WOD 12.07.09

Deadlift
(185x5, 225x5, 275x3)

295x5
340x5
385x10

Snatch 1 rep on the minute, 145 x 10 mins

Good Mornings 165x12x5
Hanging Leg Raise 10x5

WOD 12.06.09

5 Rounds:
2 Hand Stand Push-ups
3 Jump Squats
4 Power Cleans 155lbs
5 Burpee Pull-ups
2 minute recover between rounds

R1 1:00
R2 1:00
R3 :56
R4 :45
R5 :32

Was a little conservative the first two rounds, then I started to pick it up and figure out so tricks for cycling reps together faster, the last round was just balls out. Would definitely be more aggressive if I did it again. Would probably play around with he exercise selection a little, but I really liked the structure of the workout, the rest intervals seemed right. it was a lot of fun as well.

WOD 12.05.09

Press
(75x5, 95x5, 105x5)
115x5
135x5
150x10

5 Rowing Sprints of 120m

Strict Pull-ups: 15, 12, 10

Dips: 35x15x3

The rep out on the press took alot out of me. Pull-ups and dips were harder thna they should have been.

WOD 12.03.09

Squat
(45x5)
135x5
165x5
195x5

Power Cleans 2 reps on the minute, 135 x 10 mins

Zercher Front Squat (Deadlift weight to start set)
115x10, 135x10, 155x10

45 Hand Stand Push-ups for time: 4:45

Last workout of the Back off week, back at it Saturday

WOD 12.02.09

Bench Press
(45x5, 95x5)
110x5
135x5
165x5

Push Press 3 reps on the minute, 115 x 10mins

DBell Rows
40x10x2

WOD 11.30.09

Snatch on the minute 135x10 minutes

Deadlift
(135x5)
185x5
225x5
275x5

Good Mornings 95x12x3
Hanging Leg Raise 15x3

Trying to take it easy on the accessory stuff during the back off week, dropped the weight and sets.

WOD 11.29.09

10-9-8-7-6-5-4-3-2-1
Power Cleans
Pull-ups
Time 10:00

back tightened up a little towards the middle, might have been because we couldn't bail and I put the bar down awkwardly a few times. Can't wait till we are in the new space.

WOD 11.28.09

Press
(45x5)
70x5
90x5
105x5

First Workout of the back off week. It is very odd to lift without needing at least one set of 45s.

Erg Sprints 10 Pulls x 5

Strict Pull-ups 10x10,11,10
Ring Dips 10x15x3