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Kerry G’s Workout Post
Posted: 21 August 2014 06:54 AM   [ Ignore ]   [ # 1 ]
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Thursday, August 21, 2014

Warm Up x 4:

200 M Run
25 Sit ups.

WOD

10/10/7/5/3
Push Jerk, Rest 60 seconds b/t sets (Started at 55 lbs., ended at 95 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean, Rest 60 seconds b/t sets (Started at 85 lbs., ended at 105 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean + Jerk, Rest 90 seconds b/t sets (Started at 85 lbs., ended at 110 lbs.)

End the last three reps struggling some, but did hit at least one with fluid motion. Challenging weight to me...
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Posted: 21 August 2014 04:14 AM   [ Ignore ]   [ # 2 ]
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Wednesday, August 20, 2014

WOD

4 Rounds:

2 minutes:

30 DUs (Executed about 50 SU's)
15 KB Swings 53/35 (Used 42 lbs, 10 to 11 reps)
15 Burpees (15 but without push up)

2 minutes rest

2 minutes:

20 Wall ball 20/14 (Used 14 lbs but accomplished 20 reps)
10 Over the box jump 24/20
10 DB Snatch 70/50 alternating arms (Used BB, performed hang cleans, 7 reps @ 75 lbs.)

2 minutes rest
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Posted: 19 August 2014 05:11 AM   [ Ignore ]   [ # 3 ]
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Monday, August 18, 2014

WOD

For the whiteboard:

HELEN (Modified, no Rx...finished in 11:30)

3 Rounds

400 M Run
21 KB Swings 55/35 (Used 42 lbs.)
12 Pull-ups (Subbed with Ring Rows)
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Posted: 14 August 2014 07:13 AM   [ Ignore ]   [ # 4 ]
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Thursday, August 14, 2014

Warm Up x3 :

200M Run
60' Lunge
30 Sit ups
15 Burpees

Stretch, then...


WOD

Strength:

Front squat – 7 x 3 @ 75% (Used 105 lbs. - Good, challenging weight for me at 3 reps.)

Then:

4 Rounds:

1st Minute: 5-10 pistols per side
2nd Minute: 5-10 hanging leg raises (strict toes to bar) Subbed with 7 GHD SU's per round
3rd Minute: 100 M Run
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Posted: 13 August 2014 07:58 AM   [ Ignore ]   [ # 5 ]
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Wednesday, August 13, 2014

Warm Up;

1000M Row, then x 3

10 KB DL's (55 lbs)
10 KB SDLHP (30 lbs)
10 KB Swings (30 lbs)

WOD

3 Rounds:

2 minutes......
2 Rounds of:
2 MU, 4 HSPU, 8 KB Swings 70/53lbs (MU's modified by using a box, KB swings used 55 lbs)
Max distance Row (Never rowed...ran out of time)

Rest 2 minutes

2 minutes.....
AMRAP of:

5 Thruster 115/75 (Used 75 lbs)
5 C2B Pull up (Performed Ring Rows in place of C2B)
5 Burpees (Performed 5 "Burps" No Push Up - Held Core Tight in down position)

Rest 2 Minutes
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Posted: 11 August 2014 07:12 AM   [ Ignore ]   [ # 6 ]
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Monday, August 11, 2014

Warm Up x 3:

1 minute Single Unders
1 minute Double Unders
10 Bent Over Rows (5 each side)
10 Sit Ups
20 Mountain Climbers (each leg)

WOD (Teamed with Meghan)

10 Min EMOM

6 reps of pulling motion

ring rows

6 box jumps 30"

Then:
athletes will take turns pushing the sled 120' @ a time for as many rounds as possible in 10 min.
Added 10 lbs per 120' push. Ended push with a weight of 110 lbs.
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Posted: 08 August 2014 04:26 AM   [ Ignore ]   [ # 7 ]
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Thursday, August 7, 2014

Warm Up x 4:

200 M Run
25 Sit ups.

WOD

10/10/7/5/3
Push Jerk, Rest 90 seconds b/t sets (Started at 45 lbs., ended at 85 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean, Rest 90 seconds b/t sets (Started at 65 lbs., ended at 95 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean + Jerk, Rest 90 seconds b/t sets (Started at 65 lbs., ended at 100 lbs.)
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Posted: 06 August 2014 06:57 AM   [ Ignore ]   [ # 8 ]
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Wednesday, 08/06/2014

Warm Up x 3:

w/ bar, lightly loading after each round:

5 shoulder shrugs
5 high pulls
5 muscle cleans
5 front squats
5 front squat cleans

Started with 45, progressed to 55, then 65

Then,

25 Hollow Rocks,
25 Arch Rocks

WOD

12 minute EMOM

5 DB Thrusters 45/35 (Subbed with Barbellat 65 lbs., completed four lifts each time.
5 Burpees (Subbed with 7 Sit ups each time)
20 Double unders (Subbed with Single Unders. Might have hit an average of 11 consistently.)

Non-stop workout. That was the roughest part of this one...
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Posted: 04 August 2014 07:05 AM   [ Ignore ]   [ # 9 ]
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Monday, 08/04/2014

Warm Up x 3:

10 Hang Cleans with Bar
10 Thrusters with Bar
10 Sledge Hammer Swings (5 each arm)
5 Tire Flips with Partner

WOD (Finished in 18:48 modified as shown)

4 Rounds for time

250m Row
5 Shoulder to overhead 115/75 (Used 75 lbs.)
10 Front rack Walking lunges 115/75 (Used 75 lbs.)
15 KB Swing 55/35 (Used 35 lbs.)

Tough work out to start a Monday. Walking Lunges were the worst part, struggled but made it through albeit modified weight.
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Posted: 01 August 2014 09:10 AM   [ Ignore ]   [ # 10 ]
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Thursday, 07/31/2014

Warm up x 3:

400M Run
5 DL's - Starting at 50% of WOD weight, then 75%, then...
10 KB Swings
15 Sit ups

WOD - Finished in 11:30

3 Rounds for time:

7 Deadlift 275/185 (Used 225 lbs.)
14 DB Snatch 75/55 (Subbed with 50 lb goblet squats)
28 Double unders (Subbed with 84 SU's)
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Posted: 28 July 2014 06:40 AM   [ Ignore ]   [ # 11 ]
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Monday, July 28, 2014

Warm Up x 3:

5 DL's at 50% WOD Weight (115 lbs)
10 Goblet Squats (35 lbs)
1 Minute Handstand Hold

WOD

Deadlift – 6 x 5 @ 70% (Used 215 lbs.)
Go every 2 minutes

6 minute AMRAP

12 DB Snatch 65/45 alternating (Used 40 lbs R arm, 30 lbs L arm)
6 FR Walking lunges 135/95 (Used 75 lbs)
3 Thruster 135/95 (Used 75 lbs)
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Posted: 24 July 2014 06:51 AM   [ Ignore ]   [ # 12 ]
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Thursday July 24, 2014

Warm Ups:
30 Sit Ups
30 Push Ups
30 TGU's (Not full, but floor to sitting position, arm locked, 15 each side)
30 Gymnastic Squats

WOD: Complete in 11:11
5-4-3-2-1
Legless Rope Climbs - Failed on these, settled with an unglamorous negative dead hang pull up.)

50-40-30-20-10 - Used only 14 lb ball.
Wall Balls

Short, fast, but exhausting workout...
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Posted: 23 July 2014 07:36 AM   [ Ignore ]   [ # 13 ]
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Wednesday, July 23, 2014

Warm Up x 4:

1 Min Jump Rope
10 Push Ups
10 Ring Rows
10 Squats

WOD

Narrow grip bench press (Used 95 lbs.)
5-5-5-5-5
After each set of bench press 1-2 rope climbs (1 full ascent each round)

Then: (Completed in 9:01)
30 Back Squats (Used 125 lbs.)
30 Burpee Box Jumps

Back Squat weights:
1.25 Body Weight Adv
Body Weight Int
.75 Body Weight Beg

That was enough for me...didn't seem to have it this morning. Tough work out overall.
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Posted: 21 July 2014 07:05 AM   [ Ignore ]   [ # 14 ]
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Monday, July 21, 2014

WOD

EMOM for 30 Minutes -

1st minute – Row (Keep a good pace, e.g. <1:45/<1:55) (Hit 220 M's each round.)
2nd minute - 5 Push Jerk 135/95lbs + 10 Pistols + 10 Pull ups
3rd minute - REST

Paced at 4 lifts, 7 modified pistols (used box) and 7 jumping pull ups. Rather intense work out...
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Posted: 17 July 2014 07:40 AM   [ Ignore ]   [ # 15 ]
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Thursday, July 17, 2014

Warm Up:

x2:

10 Inch Worms
10 Strider Stretches (5 ea leg)
10 Jumping Pull Ups

Then: 15 FS's with Bar

Work up to WOD weight on Lifts.

WOD (With me, myself and I...sort of lonely. at least Joe was there doing whatever it is that Joe does...)

Barbell cycling

10/7/5/3
Push Jerk (Started at 85, then 105, then 125, then 135.)
Rest 90 seconds between sets

Rest 2 minutes

10/7/5/3
Power clean
Rest 90 seconds between sets

Rest 2 minutes

10/7/5/3
Power clean + Jerk (Started at 65, then 85, then 105, then 125)
Rest 90 seconds between sets
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