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Monthly Archives: December 2009

12/21/09
AMRAP = 10 (at 10k” and i’m sick)
12 goblet squats (40#)
9 pullups
6 burpies
… 5×5 DL @225#

12/22/09
yoga
8,7,…,2,1 (sots press, dips) + 3×10 dips
3×5 OH press (95#)
some pushups

12/25/09
“12 days of Xmas”
Deadlift-2×5 @225
OHS – 2×10 @45
Thruster – DB -2×8@80
Mountain Climbers -50
Pull-ups- 20 (PR), 5
Push-ups – 31,25
Double Unders -2×25
Box Jumps – 2×20
KB Swings -2×15 (40#)
OH Plate Lunges 2x5e (45#)
Burpee (10)
Back Squat – Nixxed — snowboarded for 5 hrs

12/26/09
yoga
100 pushups
row 3 min

12/27/09
“Fran” …. 7:35 (slow from smoking hooka on 12/25, sick, and at 10k”)

12/14/09
5 rounds:
L pullups (8,5,5,5,5)
wood chop x 10/side
25 back ext
…3×5 Fsquat @185#
2500m row

12/15/09
AMRAP in 20 Minutes of:
200m Row
10x Push-ups
20x Box Jumps…. 12 rounds – was slow on row b/c I have a rib contusion.

rest

12/17/09
yoga
25 thrusters (45#)
30 pullups
3×5 push jerks (135#)
core work.

12/18/09
5 rounds:
15 hang cleans (135#)
20 wallball (15# ball)…. ~17 min

12/20/09
snowboarding for hours
yoga

12/7/09
2×5 Deadlift @225#
3 rounds: 30 sec work / 30 sec rest each
squats
pull ups
burpees
box jumps

Evening: 5 rounds of above, sub assisted pull ups

12/8/09
morning: yoga 45min
evening: 6 rounds-
500 m row
15 goblet squats (40#DB)
10 dips

12/9/09
5×5 @115 OH press
4×5 @95 OH squat
3×5 @135 clean

12/10/09
Pullups 15 (kipping), 3×5 (rev grip)
3×3 Clean and Jerk @ 135,135,155
30 min rowing ~ 5800m

Weekend— lots of snowboarding

It’s been a bit since my last post. I’ve been exercising (with the exception of TG weekend) during that time. But, to maintain accuracy, I won’t type up the WODs.

11/30/09
yoga-35min
1500m row (warm-up)
AMRAP (~10, lost count)
9 pushups
15 situps (first round did knees to elbows)
21 KB swings – 40#DB (no KB)
core work, 2 rounds cleans, 3×5 @135# F.Squat

12/1/09
run 5k….
5 rounds:
9 deadlifts @135#
15 pushups
21 box jumps 24″
box – 15 min; stretch

12/2-3/09
travel / packing

12/4/09
45 min yoga

12/5/09
275 pushups – done in sets of 25 during commercials
45 min yoga
core work

12/6/09
“Annie” : 50,40,…,10 sit ups and jump rope (x2 of counts)
3×5 push press @135#
4 rounds:
10 box jumps
10 dead hang pullups
15 Back Squats @135#
…20 min on eliptical