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This is for Kelsee Bone :)

Wednesday, July 11, 2012

Wednesday Workout day. :)

User choice. Cedar City run club meets at 500 pm or 515 pm tonight.

10 comments:

  1. 2mile warmup jog and stretch

    21-15-9
    Dead lift #135
    pushups

    Time 6:48

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  2. Running club is meeting at 5:15pm at West Canoyon Park to do a 5k loop

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  3. ran sprints 10 50 meter 10 100 meter walked in between. Then ran 1 mile slow in 10:05

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  4. Warm up:
    10 air squats
    10 push ups
    25 sit ups
    25 double unders (mod - did 50 singles)

    WOD:
    70 burpees
    60 sit ups
    50 db swings (#20)
    40 push ups
    30 squats (#20)
    20 dips
    10 box hops (used stairs)

    + 2 miles in 17.45
    + Stadium steps for 20 min.

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  5. Megan Mower

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    Reps: 60 @ 65lb and band for chest ups in 7 minutes (got to 12 chest to bars)
    Sled push: @180lb for 8 times.

    Workout:
    3 Barbell Thrusters (100/65)
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Every rep is a point.
    Cashout: Sled push. Push the sled the length of the turf 5 times. Take approximately 1-2 minutes between each set. Watch video below for proper technique. Find a weight that is approximately 80% of max effort.

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  6. 8-10 push press: 4 rounds w/ 1 min rest

    WOD:
    5 rounds: 15 box jumps & max wall balls- 2 min rest
    total number of wallballs= 124

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  7. Rehab:

    10 minutes Nustep
    10 minutes Bike
    5 minute Wall Slides
    10x3 leg extensions
    10X3 side leg extensions
    R.O.M 136 degrees


    Extra:

    15 minute ab workout
    25 minute bike

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  8. July 12
    50 dips for time 2:10 when break do 10 back ext
    wod
    750 m row
    21, 18, 15, 12, 9, 6, 3
    fsq 65 pounds
    ttb
    15:13

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  9. syd
    air squats
    mountain climbers
    dynamic lunges
    jumping squats

    WOD:
    10 to 1
    burpees
    knees to elbows

    time: 8:57

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  10. AMRAP 30 Minutes (1 Minute on and 1 Minute off)

    5 Pull-ups
    10 Push-ups
    15 Squats

    Finished: 16 Rounds

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