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Tex | 22.07.2012
“Same Jam, different Jelly.”
-Nana McQuilkin
SWOD:
Squat 5RM
DWOD:
Complete 6 rounds:
1 Minute of Calorie Row
1 Minute to perform 15 KB Swings – 2 pood
*You have one minute to row for calories. You have the second minute to perform 15 KB swings.
Post loads and calories to comments.
16 Responses to Monday 7/23/2012 WOD
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SWOD- 120# same as 3 weeks ago but went for 50 mile bike ride yesterday so legs were jello and Ive been focusing on depth -
WOD- fun workout- about 12 calories each round-= 24 kg KB (53lb) – def use heaviest KB possible to get killer workout
Meetup to run mile (really this time)- 7am Wednesday AM-
SWOD – 175# – Good to have Tex and Spencer yelling at me about depth.
DWOD – 108 Cals total (27, 20, 17, 16, 14, 14) – Apparently need to manage my pacing a little better.
Worked on muscle ups before class. Goal is to get a strict one and string multiple kipping together by the end of August.
Oh yeah, used 2 pood.
SWOD – 195# – (Failed on the 4th rep. Down 5 lbs from my previous 5RM, not happy)
DWOD – 75 Cals total
5 Rep Max back Squat
#185 (colapse a bit at the waist on the 4th and 5th rep) — BUT #185 was my 1 Rep in May!
1 Min row Max Calories
#53 KB swing (15 on the minute)
(19,15,14,14,12,14) = 88 Calories
SWOD: 150#, new pr for the 5rm
DWOD: 74 cal
SWOD: 175#, new pr for the 5rm
DWOD: 93 cal
SWOD: 205# (failed on 4th rep @ 215# … felt close)
DWOD: 106 calories w/ 53# kb
SWOD: hit 165# as 5 RM—a 10 lb increase from my previous 5 RM. I was pleased about that, and I could have failed on the 5th rep, but Mark and Spencer yelling at me was good motivation.
DWOD: Lost track of my cal count, but Mark said I was in the neighborhood of 12-13 cal per round. Used 1.5 pood kb.
SWOD – 360# PR – 5lbs up from three weeks ago
DWOD – total calories – 121, swings with 2 pood
SWOD:Squat 5RM
280# — same as I got last time…I thought we were doing front squats today, so I didn’t have my numbers ready, so I should’ve done 285# — However, according to my log, the 280# I did a month ago was a really shitty set, and today I felt much much better.
DWOD:Complete 6 rounds:1 Minute of Calorie Row
1 Minute to perform 15 KB Swings – 2 pood
82 Calories
SWOD 175# failed at 185 but 175 felt good. Squats are getting there.
DWOD: 110 calories 2pood
SWOD: 160 up 5 from last 5RM
DWOD: Used 44lbs/20kg not sure about calories as I switched off.
Failed at 180# BUT that’s my new 3RM
77 Cal
SWOD Sq. 5RM = 255
DWOD Cal. = 131 (@ Mr. Slasinski)
SWOD: 220# PR
DWOD: 108 cal