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WarmupWODTimeNotes
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Week 14/30/2012Squats/Ring Pullup/Pushup200m15-12-9Squat/Pushup/RRow200m10:24:00Onramp Day 1Can't do real pushup without box
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5/2/2012Squats/OHead Squats/OHead w/Bar, KBellAMRAP 10-5KBell (10)Burpee (5)7:00:00Onramp Day 2Finished 6 complete sets, 2 burpees shy of full 7. Still phenomenally weak with pushing up
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5/4/2012Learned Deadlift, Sumo Lift & PressAMRAP 7-14Deadlift (7)Lateral Jump (14)5:00:00Onramp Day 3Finished 6 complete sets, 55 lbs on deadlift,focused on form and did them slowly. Need more weight next time
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Week 25/7/2012Learned Push Squat & Rowing3 Rounds, for Time300m - 10300m RowPush Squats (10)6:58:00Onramp Day 4I push squatted 55 lbs, again focused on form. Rowing was new to me, like to do more of it, focused heavily on form and went slowly
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5/9/2012Missed this class due to travelOnramp Day 5
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5/11/2012Kipping Pull Up, Hang JerkAMRAP30-5Jumprope (30)Push Jerk (5) 15 lb bar only7:00:00Onramp Day 6Finished 6 complete sets, completed 18 additional jumpropes. Again, focused on form. Can't do hanging pullup or full Kipling.
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Week 35/14/2012Missed this classOnramp Day 7
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5/16/2012Hip & Back Extensions, Box Jumps (varying heights)3 Rounds, for Time20-20Situps (20)Box Jumps (20)6:47:00Onramp Day 8Had no problem with box jumps, could have done more & higher. In warmups easily completed 30". Needed breaks in 3rd situp rotation.
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5/18/2012Missed This ClassOnramp Day 9
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Week 45/21/2012AMRAP5/10/1Modified Muscle Up (5)Knee to Elbow (10)/Rope10:00:00Onramp Day 10Modified muscle ups, just working on pushing chest through. Could easily grab rope with feet and extend, hard to keep pushing up...
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5/23/2012TravellingOnramp Day 11Knee to elbow got about 75% there in the beginning... Finished 6 complete sets
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5/25/2012TravellingOnramp Day 12
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