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Kerry G’s Workout Post
Posted: 17 April 2014 07:39 AM   [ Ignore ]   [ # 1 ]
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Thursday, April 17, 2014

WOD (Used RX weight but only completed 4 rounds in 20:49 of a 20 Min time limit)

5 Rounds:

10 DL 185/135
10 Pushups (Substituted Sit Ups)
10 Box Jumps
10 KB Swings 55/35 (Russian)
10 Air Squats
1 x 60' DB Lunge 40/25

The lunges literally kicked my be-hind....80 lbs is LOT of weight.
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Posted: 16 April 2014 07:08 AM   [ Ignore ]   [ # 2 ]
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Wednesday, April 16, 2014

Warm Up
x 3
5 pull ups
10 push ups
15 squats
20 Jumping J's

x5 @ 15 sec each
Plank Hold
Superman Hold
L Side Hold
R Side Hold

WOD

Man Overboard (With Jason, Joe, Hunter: 640 Reps) 15 minute time limit

150' (or 2.5 Lengths of the floor) Sled Push Hi/Lo 90/70 (Pace Car)
2 Man Team: Row for Calories (Score)
3 Man Team: Box Jumps (Score)
4 Man Team: Double Unders (Score) Singles divide by 3.
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Posted: 15 April 2014 06:07 AM   [ Ignore ]   [ # 3 ]
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Monday, April 14, 2014

WOD

Diane (Completed in 12:53 - Modified as shown)

21-15-9

Deadlifts 225/155 (Used 155 lb.)
HSPU (Completed these, but not a full push up)

Didn't have it today. NO energy. struggled)
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Posted: 10 April 2014 07:09 AM   [ Ignore ]   [ # 4 ]
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Thursday, April 10, 2014

Warm Up x 4:

Run 200M
20 Sit Ups
7 Power Cleans, adding weight till WOD weight achieved

WOD

5 Rounds (modified as shown, completed in 13:18)

7 Power Clean 185/125 Adv 155/105 RX (Used 95 lbs but was able to lift without too much shoulder issue.)
10 Toes 2 Bar (Substituted with 5 full floor wipers @ 95 lbs.)
30 Double unders (Performed 100 Single unders instead of 30 DU's)

Good work out. Even light and modified, it was challenging.
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Posted: 09 April 2014 07:29 AM   [ Ignore ]   [ # 5 ]
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Wednesday, 04/09/14

Warm Up:

4 Rounds, 15 seconds each:
-Jumping Jacks
-Air Squats
-Mtn Climbers
- Jump Squats

Stretch...

WOD

5 Rounds in 10 Min...finished four full rounds)

12 Push Jerk 125/80 (four rounds, used 50 lb DB first two lifts, 40 Lb. DB second two.)
10 Burpees

Max time 10 minutes

Rest 2 Minutes

Tabata Holds

8 Rounds of each
:20 work :10 transition
Alternating Exercises
Ring Support - was able to do this....
Bottom of the Dip - had to sub out with sit ups.
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Posted: 07 April 2014 07:04 AM   [ Ignore ]   [ # 6 ]
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April 7th, 2014

Warm Up x 3:

10 KB DL
10 KB SDLHP
10 KB Swings
20 Sit Ups
30 DU's or 100 Singles (Performed Singles)


WOD (Rx'd @ 15:11)

3 Rounds

500 Meter Row
12 Deadlifts (Body Weight)
21 Box Jumps 24/20

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Posted: 03 April 2014 06:49 AM   [ Ignore ]   [ # 7 ]
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Thursday, April 3, 2014

WOD (With Joe, Meghan - 422 reps in 12) RX'd

AMRAP in 12:

Pace Car: Run 100 M or Row 125 M
Push Press 35/25 (Score)
Double Unders (Score) If doing single unders divide total# of reps by 3 for score. (Joe / Meghan did DU's, Kerry Su's)
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Posted: 02 April 2014 06:19 AM   [ Ignore ]   [ # 8 ]
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Wednesday, 04/02/14

Personal WOD from home...

7 Mile exercise bike ride (32 minutes, 235 calories)
50 sit ups
21, 30 lb DB thrusters, left arm only.

Tight schedule today, early morning appts. Could not make it to the gym...
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Posted: 31 March 2014 09:26 AM   [ Ignore ]   [ # 9 ]
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Monday, March 31, 2014

WOD (modified as shown. Accomplished in 06:20)

Fran

21-15-9 (40 lb left arm only DB Thurster; Jumping Pull Up.)

Thrusters 95/65
Pullups
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Posted: 29 March 2014 05:23 AM   [ Ignore ]   [ # 10 ]
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Thursday, March 27, 2014

Warm Up: 2 alternating 500 M rows with Meghan as partner (we were the only two in class)

WOD


14 Minute amrap (2014) (Modified as shown, 2 complete rounds, plus thru 10 Single Unders)

Buy in: 1 round of 26 push-ups (26 years old)

Then:

3 Clean and Jerks 185/135 ADV 155/105 RX (March) (Used 40 and 50 lb. DB left arm only)
27 Air Squats (27th)
88 Double Unders (1988) (264 Single Unders)
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Posted: 26 March 2014 07:34 AM   [ Ignore ]   [ # 11 ]
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Wednesday, March 26th, 2014


Warm-Up: 3 Rounds
With Empty Bar
3 Dead Lift
3 Power Clean
3 Front Squat
3 Push Jerk - Did not do...
3 OHS - Did not do...

Suicides inserted and ran between rounds.


WOD (Modified as shown. Completed in 09:06)

21-15-9

Deadlift 225/155 (Used 155 lbs.)
Overhead Squat 135/95 (Substituted with same # Air Squats, Sit Ups.)

(10 Minute Time Limit - choose weight accordingly)
2 Minutes rest

@ the 12 minute mark on the clock:

3 Rounds (Completed in 4:39 modified as shown.)

5 Handstand Push Ups
12 KB Swing 55/35 (Used 30 lb KB, Left Arm Only.)
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Posted: 24 March 2014 10:54 AM   [ Ignore ]   [ # 12 ]
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Monday, March 24, 2013

Heavy Cardio Warm Up...then,

WOD

4 Rounds: (Completed in 06:20, modified as shown)

12 Back Squats 135/95 (no rack) (Used only 75 lbs to protect my shoulder on the clean.)
10 Pull-ups (no kip)

Wait 3 Minutes

Then:

1000 M Row (Ran 800 M instead and wow, was it ever COLD!!)
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Posted: 20 March 2014 07:11 AM   [ Ignore ]   [ # 13 ]
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Thursday, March 20, 2014 (Finally! Spring!)

Warm Up x 4

250 M Row
25 Sit Ups

WOD

3 Rounds (Modified as shown, accomplished in 10:01)

36 Double Unders (108 Single Unders per round)
12 Burpees (Air Squat to 2 25 lb plates)
12 Toes to Bar (Floor Wipes with 45 lb bar)

Then:
EMOTM for 5 minutes @ 90% 1RM (Only lifted 130 lbs...even at that light weight, it was hard. !RM was 185. Should have been able to go to 165 at least.)

Back Squat
2-2-2-2-2
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Posted: 19 March 2014 05:19 PM   [ Ignore ]   [ # 14 ]
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Wednesday, March 19, 2014

WOD

Partner 4 exercises for 5 minutes each (with Jonnai - Modified...867 reps)

Sit ups
Deadlift (advanced 185/135) (rx 135/95) (I used 135 lbs. Jonnai 55 lb KB)
Jump rope (advanced du's) (rx singles)
Front squat (same as DL- no rack) (Used 95 lbs. Jonnai 65 lbs from rack)

You will count your reps for each exercise with you and your partner. Total reps = score.
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Posted: 17 March 2014 07:08 AM   [ Ignore ]   [ # 15 ]
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Monday, March 17, 2014

St. Patty's Day WOD

AMRAP in 15 Min (w/ Joe, John: 539 reps - RMX as I had to modify as shown below.)

A1: Row: 125 Meters
A2: KB Swing 55/35 (score) (Used 35 lb KB, left arm only.)
A3: Push ups (score) (Sit ups substituted here.)

Bowed to the ladies (Cathy, Holly, Meghan) on this one as they beat us by about 8 reps.)
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