docdru’s BodyBlog

"Christine"

3 Rounds for time:

500m Row

12 x Bodyweight (215lbs) Deadlift

21 x Box Jumps @ 20"

My Time: 11:15

Weighted pull-ups 1-1-1-1-1-1-1 reps

My Bodyweight=212lbs

1) Bodyweight + 35lbs 

2) Bodyweight + 40lbs

3) Bodyweight + 45lbs

4) Bodyweight + 50lbs

5) Bodyweight + 60lbs

6) Bodyweight + 70lbs

7) Bodyweight + 75lbs

 Finished with 10 muscle ups!

My goal is 100lbs by May.

2 workouts again…

"Nancy"

5 Rounds for time:

400m Run

15x 95lb Overhead Squat

My Time: 16:34

10 min break…

"Elizabeth"

21-15-9 reps for time:

Cleans @ 135lbs

Dips

My Time: 11:26

Two workouts today:

"Unworthy"

Squats: 80-40-20-40-80

Dumbbell Swing: 40-20-10-20-40

Pull-ups: 20-10-5-10-20

Like this… 1st round: squats-80, DB swing-40, Pull-ups-20… 2nd round: squats-40, DB swing-20, Pull-ups-10…. so on for 5 rounds!

My time: 27:28

 10 min break

"An Easy Ab Day"

30 seconds on @ each exercise w/ 5 GOOD push-ups between each as well, doing this for 24 minutes straight…

GHD Sit-ups

Atomic Sit-up

Front Plank

Left Plank

Right Plank

Bastard Sit-up

30 Muscle Ups… thats it!

3 Rounds for time:

400m Run

21x Dumbbell Swings w/ 55lb DB

12x Pull-ups

my time: 11:40

Clean & Jerk 3-3-3-3-3 reps

my lifts…

115×3

135×3

155×3

170×3

190×3

First time doing this workout… still testing the waters. I think I could have made 205 if I wanted to, but I didn’t want to risk injury it being my first time and all.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My Time: 32:57