tag:blogger.com,1999:blog-51841249092825827342024-03-05T02:16:14.186-08:00The Long Road My quest to qualify for the CF Games as a masters competitorJohn Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.comBlogger845125tag:blogger.com,1999:blog-5184124909282582734.post-14600096683306971722014-06-28T12:28:00.002-07:002015-04-27T21:14:07.728-07:00June 28th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Body-weight
back-squat ladder<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Rest 5 minutes<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3/4 body-weight
push-press ladder<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Rest 5 minutes<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1 1/2 body-weight
deadlift ladder<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">For the ladder
pattern, perform one rep the first minute, two reps the second minute, three
reps the third minute, continuing as long as you are able. Use as many sets
each minute as needed.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Post number of
minutes completed for each exercise to comments.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 9 @ 205 (not
RX)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 9 @ 135 (not
RX)<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 9 @ 275 (not
RX)<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-27100741333919097482014-06-20T12:36:00.001-07:002014-06-28T12:29:25.858-07:00June 20th, 2014<div class="item-feed-title">
<a href="app-widgets://beyondthewhiteboard.com/appwidgets/workouts/1379182-21-15-9-dumbbell-thrusters-burpees-and-abmat-sit-ups/datasheet" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); text-decoration: none;"><span style="color: black;">21-15-9: </span></a></div>
<div class="item-feed-title">
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); color: black; text-decoration: none;"><a href="app-widgets://beyondthewhiteboard.com/appwidgets/workouts/1379182-21-15-9-dumbbell-thrusters-burpees-and-abmat-sit-ups/datasheet" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); text-decoration: none;">Dumbbell Thrusters, Burpees, and AbMat Sit-ups</a> (not for time - I am on vacation :) )</span></div>
<div>
3 x max reps ring pull-ups (8 - 6 - 6)</div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-71979392752891303912014-06-12T19:02:00.000-07:002014-06-12T19:02:38.898-07:00June 12th, 2013<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">WOD:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">‘Tabata something Else’<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">32 intervals of 20 seconds of work followed
by a 10 second rest, repeated 8 times per exercise in sequence with the
following 4 exercises (no rest between exercises):<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">- pull-ups<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">- push-ups<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">- sit-ups<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">- squats<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">Score is total of reps from all 32
intervals.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">Score - 290<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">WOW! I suck at this right now!<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">Pull-up: 11-10-8-7-6-6-6-6=60<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">Push-up: 10-10-10-9-6-6-5-6=62<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">Sit-up: 10-10-9-8-8-8-8-8=69<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Comic Sans MS";">Air squat: 14-12-12-12-12-12-12-13<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-50378760832711073242014-06-10T20:08:00.000-07:002014-06-11T20:09:23.953-07:00June 10th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Work up to 1 RM Snatch (full)<o:p></o:p></span><br />
<span style="font-family: 'Comic Sans MS';">2. Work up to 1 RM Hang Snatch</span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. DE Push/Upper – Press 10 x 3 at 60% + bands (purple) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal">
<br />
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 175 lbs.<o:p></o:p></span><br />
<span style="font-family: "Comic Sans MS";">2. </span><span style="font-family: 'Comic Sans MS';">175 lbs.</span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 105#s/60% plus purple bands (second hole up)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span>
<span style="font-family: "Comic Sans MS";"><br /></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-66463968923989604222014-06-08T20:13:00.000-07:002014-06-11T20:14:05.276-07:00June 8th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Every 1 min for
7 mins:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">6 Chest-to-bar
Pull-ups<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. AMRAP: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">25 Wall Balls (unbroken)
in less than a minute<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Rest the nest two
full minutes<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">*Continue until
you do not finish in under a minute<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Complete<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 3 rounds
unbroken (broke the 4<sup>th</sup> round)<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-5005384892718782602014-06-07T20:16:00.000-07:002014-06-11T20:17:27.541-07:00June 7th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Randy : <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">75 Power Snatches,
75 lbs<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. Work up to a
heavy Hang Power Snatch<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 4 mins 31 secs <o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 125 lbs.</span><o:p></o:p></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-10279333241264073442014-06-06T20:35:00.000-07:002014-06-06T20:35:06.898-07:00June 6th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Work up to 1 RM
Split Jerk<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. DE Squat – Back
squat 10 x 3 at 55% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 3 x 10 strict
pull-ups with weight<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. 3 x 10 reps of Glute
Ham Raises<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 225 lbs.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 175#s/55% plus
red bands<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 26#s x 9, 6, 4<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. 9, 6, 4"<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-28490931646082932192014-06-03T20:29:00.001-07:002014-06-03T20:29:25.886-07:00June 3rd, 2014<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">WOD</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1. Work up to 1RM Front Squat<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">2. DE Upper – Push Jerk 12 x
2 at 50-60% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">3. Work up to 1 RM weighted Pull-up<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">4. Rings Dips, kipping max
reps x 3. Rest as needed between sets<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">5. 3 x 5 of Good mornings<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"><i>1. 285 x 1<o:p></o:p></i></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"><i>2. 105 x 12 x 2 (50% plus red
bands)<o:p></o:p></i></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"><i>3. 90 lbs.<o:p></o:p></i></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"><i>4. 20, 14, 11<o:p></o:p></i></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"><i>5. 3 x 5 x 145#s</i><o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-40302329217048018572014-06-01T23:16:00.000-07:002014-06-06T23:16:34.103-07:00June 1st, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 12 rounds of:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">6 Chest to bar
Pull-ups - Unbroken<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">6 OHS with 95 Lbs. Unbroken<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">(in under a minute)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 4 rounds UB<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">rested 2 minutes<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4 rounds UB<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">rested 3 minutes<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2 rounds UB<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">rested 1 minute <o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2 more rounds UB<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-43382752979556598402014-05-31T11:11:00.001-07:002014-06-03T17:33:16.209-07:00May 31st, 2014<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">“Vengeance”<br />Seven rounds for time of:<br />4 Snatches (135/95 lbs)<br />6 Clean and Jerks (135/95 lbs)<br />9 Deadlifts (135/95 lbs)</span><br />
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Time - 17:37</span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-72291019059340253742014-05-30T21:03:00.000-07:002014-05-30T21:03:01.730-07:00May 30th, 2014<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1. Work up to 1 RM Bench<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">2. Work up to Max height Box Jump<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">3. Box Jumps @ 90% of height of #2<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"> 2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">6. 3 x 15 strict pull-ups</span><br />
<span style="font-family: "Comic Sans MS";">7. 3 x 10 reps of Back extensions<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1. 285<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">2. 44.25"<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">3. 2.2.2 @ 41"<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">4. 175 x 12 x 2. Plus red band.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: red; font-family: "Comic Sans MS";">5. ***skipped***<o:p></o:p></span><br />
<span style="font-family: "Comic Sans MS";">6. 15, 10, 8</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
</div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: red; font-family: "Comic Sans MS";">7. 1x10</span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-45972044156364699172014-05-27T21:23:00.000-07:002014-05-30T21:24:34.550-07:00May 27th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Work up to 1RM Squat Clean<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. Pendley Row, 3 x 5<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. Rings Dips, strict. Max reps x 3<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">5. Toes to bar 1 x max reps</span><br />
<span style="font-family: "Comic Sans MS";">6. 3 rounds of <o:p></o:p></span><br />
<span style="font-family: "Comic Sans MS";">1 minute max reps box jump/steps-ups</span><br />
<span style="font-family: "Comic Sans MS";">2 minute rest</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 325 x 1<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 115 x 9 x 3 explosive (plus red bands)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 3 x 5 x 205#s<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. 13, 13, 9<o:p></o:p></span></div>
<span style="font-family: 'Comic Sans MS';">5. 22, 21, 22</span>John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-60398960146738156382014-05-25T11:16:00.000-07:002014-05-26T06:02:30.562-07:00May 25th, 2014<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">"McGhee"<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Complete as many rounds in 30 minutes as you can of:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">275 pound Deadlift, 5 reps<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">13 Push-ups</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">9 Box jumps, 24 inch box<o:p></o:p></span><br />
<span style="font-family: "Comic Sans MS";"><br /></span>
<span style="font-family: "Comic Sans MS";"><br /></span>
<span style="font-family: "Comic Sans MS";">15 rounds</span><br />
<span style="font-family: "Comic Sans MS";"><br /></span>
<span style="font-family: "Comic Sans MS";"><br /></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-79050174945798195672014-05-23T20:23:00.000-07:002014-05-23T20:23:29.004-07:00May 23rd, 2014<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1. Work up to 1 RM Push Press<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">2. Work up to Max height Box
Jump<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">3. Box Jumps @ 90% of height
of #2<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";"> 2.2.2 (2 reps/10 sec rest/2 reps/10 sec
rest/2 reps)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">4. DE Squat – front squat 12
x 2 at 60% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">5. 2. DE Pull – Snatch Deadlift
9 x 3 at 50-60% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">6. 3 x 10 reps of Back
extensions<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1.215<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">2. 42.5”<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">3. 2.2.2 @ 38”<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">4. 165 x 12 x 2. Plus red
band.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">5. 105 x 9 x 3. Plus red band.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
</div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">6. 3x10<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-15314979360809265172014-05-21T20:25:00.000-07:002014-05-23T20:26:00.476-07:00May 21st, 2014<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">5 rounds, each round for
time, of: <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">30 Double Unders <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">15 Power Snatches, 75 lbs <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Resting 4 mins between each
round.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1.</span> <span style="font-family: "Comic Sans MS";">7 mins 15 secs | <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">(1 min 9 secs), (1 min 19
secs), (1 min 45 secs), (1 min 35 secs), and (1 min 27 secs) <o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-68957530440244480672014-05-20T20:51:00.001-07:002014-05-27T17:39:07.702-07:00May 20th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Work up to 1RM
Back squat<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. DE Upper – Push
Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. Work up to a 5
RM chin pull-up<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. Work up to a
max set of 5 reps of weighted dips<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">5. 3 x 5 of good
mornings<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 325 x 1<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 105 x 9 x 3
explosive (plus red bands)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 58 lbs. x 5<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. 49 lbs. X 5<o:p></o:p></span></div>
<span style="font-family: 'Comic Sans MS';">5. 135 x 3 x 5</span>John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-37795249280941406412014-05-18T14:38:00.000-07:002014-05-18T14:38:36.911-07:00May 18th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 100m row for
time:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. ‘Tabata This’<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Tabata Row
(calories)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Rest 1 min<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Tabata Air Squat<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Rest 1 min<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Tabata Pull-up<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Rest 1 min<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Tabata Push-up<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Rest 1 min<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Tabata Sit-up
(abmat)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">The Tabata
interval is 20 secs of work followed by 10 secs of rest for 8 intervals.<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Tabata score is
the <u>lowest reps</u> performed in any of the intervals.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 0:17.7</span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 8+11+4+5+8=36</span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Blew up on pull-ups</span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">8,7,7,7,5,5,5,4</span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-11785877299044513422014-05-17T20:44:00.000-07:002014-05-19T20:44:15.311-07:00May 17th, 2014<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">WOD</span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. Work up to 1 RM
Press<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. DE Squat –
front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 2. DE Pull – Snatch
Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. 1 set each,
rest as needed:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Max butter fly pull-ups<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Max Chest to bar
pull-ups<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">Max kipping
pull-ups<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">5. 3 x 5 Glute ham
raises<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">1. 175<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">2. 165 x 12 x 2. Plus
purple band.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">3. 105 x 9 x 3. Plus purple band.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4. 12, 8, 8<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">4.15<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">10<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">15<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Comic Sans MS";">5. 5. 5, 3</span><o:p></o:p></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-11557063941298511762014-05-15T20:36:00.000-07:002014-05-19T20:37:10.185-07:00May 15th, 2014<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Row 250 m for time<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Rest 4 minutes<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Row 500 m for time<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Rest 4 minutes<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Row 250 m for time<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Rest 4 minutes<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">Row 500 m for time<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">250m times: 0:46, 0:46<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">500m times: 1:32, 1:36<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-55145291300304041902014-05-14T21:07:00.000-07:002014-06-03T17:35:09.786-07:00May 14th, 2014<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">WOD<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1. Work up to 3 RM Dead lift<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">2. DE Upper – Push Press 19 x
3 at 50-60% + bands (purple) with 1 minute rest between sets<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">3. Work up to a 5 RM weighted
pull-up<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">4. 3 sets of max unbroken kipping
Ring dips, rest as needed<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">5. 3 x 10 back extensions<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">6. 3 sets of:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">- 1 minute of farmers carry
step-up for max reps<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">- 2 minute rest<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">1. 405 lbs. x 3<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">2. 105 x 9 x 3 explosive<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">3. 53 lbs. x 5<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">4. 15, 12, 10<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Comic Sans MS";">5. Complete<o:p></o:p></span></div>
<span style="font-family: 'Comic Sans MS';">6. 18, 18, 20 with 15@ plate
in each hand</span>John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-90239864275255076022014-05-13T21:00:00.000-07:002014-05-14T12:20:38.906-07:00May 13, 2014<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 11pt;">Rest Day<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 11pt;">Crashed when I
got home from work.<o:p></o:p></span></div>
<br />
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 11pt;">Took an extra
rest day this week<o:p></o:p></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-79661432234187864142014-05-11T11:31:00.000-07:002014-05-12T11:32:04.470-07:00May 11th, 2014<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">WOD<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">1. 7 minute
EMOM<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">7 Chest to bar
pull-ups<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">2. 10 minute
row for meters at 80% to 90%<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;">Complete. Sets 6 & 7
were out of cadence, but I did not come off the bar.</span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;">2340 meters</span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-85269306622701620932014-05-10T11:36:00.000-07:002014-05-12T11:46:04.388-07:00May 10th, 2014<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">WOD<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
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<br /></div>
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<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">1. 20 minute
EMOM (2-3 HSPUs)<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">2.5 minute EMOM<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">30 double-unders<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">30 seconds rest<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
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<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;">2,3,2,3,2,3,2,3,2,2,2,2,2,2,2,2,1,1,1,1</span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt; text-indent: -0.25in;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: 'Comic Sans MS'; text-indent: -0.25in;">Complete</span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-59280382380096243442014-05-09T11:45:00.000-07:002014-05-19T20:37:54.309-07:00May 9th, 2041<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">WOD<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="background-color: black;"><br /></span></div>
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<span style="background-color: black;"><br /></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">1. Work up to
1 RM<span class="apple-converted-space"> </span>Split jerk<o:p></o:p></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">2. DE Squat – back
squat 12 x 2 at 50-60% + bands<span class="apple-converted-space"> </span>(red + purple)<span class="apple-converted-space"> </span>with 1 minute rest between sets<o:p></o:p></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">3. 2. DE Pull
– Deadlift 12 x 2 at 50-60% + bands<span class="apple-converted-space"> </span>(red + purple)<span class="apple-converted-space"> </span>with 1 minute rest between sets<o:p></o:p></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">4. 3 x 10 to
12 Strict pull-ups</span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black;"><span style="font-family: 'Comic Sans MS'; font-size: 11pt;">5. 3 x 5 Glue
ham raises</span><span style="font-family: 'Comic Sans MS'; font-size: 11pt;"><o:p></o:p></span></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black;"><br /></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;"><br /></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">1. 215 lbs.<o:p></o:p></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">2. 205 x 12 x 2.
Pause 2 seconds, 2 explosive. Plus
purple and red band.<o:p></o:p></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">3. 225 x 12 x 2. Plus purple and red band.<o:p></o:p></span></div>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="background-color: black; font-family: 'Comic Sans MS'; font-size: 11pt;">4. 12, 8, 8<o:p></o:p></span></div>
<span style="background-color: black;"><br /></span>
<div style="background-position: initial initial; background-repeat: initial initial; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 11pt;"><span style="background-color: black;">5. 5, 5, 5
with purple band</span><span style="background-color: white;"><o:p></o:p></span></span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0tag:blogger.com,1999:blog-5184124909282582734.post-20005053448293843982014-05-07T08:55:00.000-07:002014-05-10T11:42:58.577-07:00May 7th, 2014<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">WOD<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">3 rounds of:<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">30 Burpees for
time<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">4 minute rest<o:p></o:p></span></div>
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<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">*Eventaully
goal is 30 to 32 burpees under 2 minutes for 4 rounds.<o:p></o:p></span></div>
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<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;">2:09, 2:05,
2:09</span></div>
John Pavlichttp://www.blogger.com/profile/14108691451741479014noreply@blogger.com0