Mobius38’s BodyBlog

Warmup ( like always)

Lift Back Squat 5 - 5 - 5

135 (5) 185(5) 205(5) 225(5)

AMRAP 12 min

10 Front Squats (65)

10 Pullups

10 Situps

10 pushups

5 rounds + 3 Front Squats

Ben rought comming back from vacation but hitten it hard AGAIN!

Warmup ( Standard Deal )

LIFT Bench 5 - 5 - 5

95 (10) 115 (10) 135 (5)

WOD

Upside Down Helen

400 meter Run

21 KB Swing ( 1.5 Pood) YES 1.5 Pood

12 HSPU

13:36

Warmup ( 400 meter Run - 10 burpees - 10 ring Dips)

Lift Power Snatch

3 - 3 - 2 - 2 -2 - 1 - 1 - 1 1

3(65) 2(85) 1(95) 1(100) 1 (102) 1 (102)

WOD

2k row

8:23

Two weeks off! Florida was fun! One week in Tampa and a week in Orland! Back and hitten it hard!

Warmup ( 400 meter run - 10 GHD back EXT - 10 GH Situps - 10 Pushups

Press 5 - 5 - 5

65 - 85 - 105

WOD

1 first min

2 Sencond min till fail.

16 rounds pluss 11

Not bad after two weeks off!

Warmup ( Standard )

Lift BENCH 5 - 5 - 5

95(10) - 115(10) - 135(7) - 145(3)

WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Bench (115)

Pullups

14:51

Warmup ( Standard )

Lift PRESS 3 - 3 - 2 - 2 - 2 - 1 - 1 -1 - 1

95 - 95 - 95 - 115 - 115 - 115 - 120 - 120 - 120 - 120

WOD

3 rounds for time…

5 Presses

10 Push Press

15 Jerks

9 LBS

95 - 95 - 75

14:58

Warmup ( Standard Sets ) 

Lift
Bench 5-5-5WOD:
 
“Cindy’s Dirty Snatch”
You will Snatch the number of Cindy Rounds you are at for AMRAP 20 Min 115 M 75 W
For example
Start: 1 Snatch
5 pullups
10 pushups
15 squatsNext round
2 Snatches
5 Pullups
10 pushup
15 squats

Sorry have not been writen this stuff down but there have been workout!

Warmup ( 400 meter Run  - 10 OHS w/PVC - 10 GHD back Ext - 10 GHD Situps - 10 Knees to Elbows - 10 Ring Dips)

Lift FRONT SQUAT

3 - 3 - 3 - 2 - 2 - 2 - 1 -1 -1 -1

95 - 95 -95 -145 -145 - 145 -145 -165 - 165 - 165 - 165

 WOD

21 - 15 -9

Cleans (95)

Ring Dips

Warm up ( I should know what it is by now)

LIFT PRESS 5 - 5 - 5

95(7) - 105 (5) - 115(3)

WOD

21 - 15 - 9

Pullups (unbroken)

Ringdips

HSPU

400 meter run

20:57

Warmup ( 400 meter run - 10 pullups  - 10 squats - 10 Pushups - 10 ringdips - 10 GHD Situps  - 10 GHD Back Ext. )

LIFT Back Squat 5 - 5 - 5

135 (5) 195 (5) 215(5) * went extra deep to get full range of motion

WOD

AMRAP 12 min.

30 Walking lundges (35# DB’s)

 30 Squats ( 35# DB’s)

30 situps

3 round + 8 situps