07-29-2012-SUNDAY

BLOODY RIDING

SUNDAY-

Wod: This was a hard one- did about 30 reps continous then 10-15 for rest of sets)

Max reps in 10 minutes

Backsquat 100#

GOT 152 reps total in 10min 20sec (rested 2 minutes)then

Max reps in 10 minutes

Deadlift 135#

Did 135# instead of 125 so I could use 45#’s Since my gym does not have Oly bumper sizes)

Got 122 reps in 10min 12sec

 Strength-

Push-Press

Warm ups 10,7,7,5,

5 w/ 70             In between each set was rotation of ( 6 reps assisted pull-ups total- 5×6)

5 w/85                                                                               ( 15 decline wieghted situps – 5×15)

5 w/85

3 w/ 95

5 w/85

5w/85

4-5 w/ 85

Then Circuit-

Burpees 30 (then 20 for rest/ rounds) 1min mountain climbers+ 10 toe to bar attemps+ 8 B/W dips+ 15 invert chins

5 rounds- 22minutes

bike home 15min (3-4minsprint at end)

 Circuit-Burpees 20, vups 50, x 6 rounds

Burpees 15, vups 50, Med ball pushups x8 reps, 50lb Rope Vest Curls x 8reps, x 5 rounds

Burpees 15 , Ankel wieghted leg ups x20,  Bike crunch 60sec, x 3 rounds

Total time about 30min +

3×20 one leg up pushups+ 4x1min back bends.

PM) Bike 15min + 6min hard

CIRCUITS:

Burpees 15, vups 50 , flutter kicks 100, x 3 rounds

Lunge Jumps 30,40,30 + med ball slams, 30,30, 100+ pushup jumps 3×10

Burpees 15, vups 50, x 3 rounds

Roll-ups 2×25, pushups with tuck 2×15, Burpees side jumps 2×10 + vups 2×50 with bike crunch 60

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