Work Out of the Day (WOD) log:
SATURDAY 12/15/12
A. 3-3-3-1-1-1
Squat Snatch
Jared: 150 lbs
Celest: 95 lbs
B. As Many Rounds As Possible (AMRAP) in 12 Min:
15 Deadlifts (J: 155 lbs / C: 115 lbs)
15 Deficit Push Ups
15 Box Jumps (J: 24" / C: 20")
SUNDAY 12/16/12
*Parther WOD with Ernie and Julia....aka: Team Jurnie....like the band =)*
A. 5x2 Touch n' Go (TnG)
Squat Cleans (Guys: 185 lbs / Gals: 115 lbs)
B. TEAM WEACHTER vs. TEAM JURNIE: in "Mark of the Beast"
ea. couple: 5x AMRAP IN 3min; alternate between work / rest
6 Muscle Snatch (Guys: 75 lbs / Gals: 55 lbs)
6 KB Swings (Guys: 70 lbs / Gals: 50 lbs)
6 Burpees
*check out our video posted "Mark of the Beast"
MONDAY 12/17/12
AMRAP IN 20 Min:
3 Dumbbell Thrusters (Guys: 35 lb db / Gals: 25 lb db)
3 Chest to Bar Pull Ups (C2B)
200m Run
6 Dumblell Thrusters
6 C2B Pull Ups
200m Run
9...
9...
200...
and so on until 20min is up.
Jared: Round 21 + 21 Thrusters + 15 C2B
Julia: Round 21 + 21 Thrusters + 21 C2B+150m
Celest: Round 21 + 200m + 18 C2B
Julie: Round 21 + ?
TUESDAY 12/18/12
REST DAY
WEDNESDAY 12/19/12
A. 5-5-3-3-1-1-1
Front Squat
Jared: ? lbs
Celest: 134 lbs
B. 5-5-3-3-1-1-1Press
Jared: ? lbs
Celest: 82 lbs
C. 5-5-3-3-1-1-1
Bench Press
Jared: 212 lbs
Celest: 115 lbs
D. 6x5
Ring Dips
E. 8x 30sec Work 30sec Rest:
Double Unders
THURSDAY 12/20/12
4 ROUNDS FOR FUN:
400m Run
30 Sit Ups
20 Pistols-(one leg squats..alt legs)... We used rings to focus on form
10 Ring Rows
5 Ring Dips
FRIDAY 12/21/12
~Celest wanted to work out.. but chose to rest ...felt a cold coming on--sometimes rest is more important than working out. Jared did the following:
AMRAP IN 12 MIN:
5 Squat Snatch (95 lbs)
7 Ring Push Ups
9 Box Jumps (24")
SATURDAY 12/22/12
REST DAY
SUNDAY 12/23/12
A. FOR FUN:
22 - 16 - 10 reps of:
DB Weighted Step Ups (J: 35 lbs / C: 25 lbs)
DB Push Press (J: 35 lbs / C: 25 lbs)
B. 2 Mile Run (J: w/ a 20 lb weight vest, C: no vest)
MONDAY 12/24/2012
A. 3x5 TnG
Squat Cleans (J: 175 / C: 111)
B. 5x5
Box Squats (J: 185 / C: ?)
C. 8 x 45sec Work : 75sec Rest
Row Intervals
TUESDAY 12/25/12
"SWAGG'S 12 DAYS OF CHRISTMAS" WOD:
*see our posted video*
WEDNESDAY 12/26/12
REST DAY
THURSDAY 12/27/12
*Partner WOD with Team Jurnie...Guys vs. Gals
3 ROUNDS FOR TIME:
800m Run
30 Pull Ups
30 Front Squats (Guys: 125 lbs / Gals: 85 lbs)
30 Toes to Bar
30 Power Cleans (Guys: 125 lbs / Gals: 85 lbs)
*Teams Ran the 800m together, but could partition the reps as they wish
Guys: 30:07
Gals: 31:40
FRIDAY 12/28/12
A. *Partner WOD with Team Jurnie...Guys vs. Gals
EVERY MINUTE ON THE MINUTE (EMOM) for 12 Minutes:
TEAM A:
5 Push Jerk (Guys: 135 lbs / Gals: 95 lbs)
7 cal Row
...meanwhile...
TEAM B:
5 Deadlift (Guys: 265 lbs / Gals: 185 lbs)
20 Double Unders
*Partner 1 performs movement 1 while partner 2 performs movement 2
On the minute, partners switch with each other
This pattern is repeated for a total of 12 minutes.
Then the TEAMs switch couplets and repeat the EMOM for 12 min
B. 3 x 50m Reverse Sled Pull then 50m Sprint Sled Pull (each person did 3)
CHECK IT OUT:
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