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Trainer’s Choice Core Work
Strength
Deadlift: 3@70% 3@80% 3+@90%
WOD
8 Rounds of 20 seconds on, 10 seconds of rest for the following exercises:
- Pushups
- Knees to Elbows
- Rowing for Calories
Start at any exercise. Â Score is total number of reps and calories.
DL: 121, 136, 150 (x4)
WOD: 155 reps (some KTE, most leg raises)
DL: 165, 187, 211 (x8 — stopped not at failure but form breakdown)
WOD: 127 reps rx (29 HSPUs, 52 K2Es, 46 calories)
DL: 121, 133, 153×4
WOD: 72 pushups (some knee pushups to keep ’em pretty) + 44 K2E + 40 cal = 156
DL- 111, 133, 153
Wod- 163
199, 231, 265 x 12
140,160,180×6
Wod= 149
DL: 105, 120, 135 (x10)
WOD: 45 KTE + 34 calories + 52 PUs = 131
DL: 99, 111, 126(x5)
WOD: 63 pushups, 54ish k2e/knee raises, 41 calories = 158ish
70 push ups + 55 knees really close to elbows + 46 calories = 171
There were some douchebag pushups (speaking in Forneyese) in the last couple rounds and some of my knees to elbows were closer to my armpits than my elbows.
Oops! Forgot:
DL: 121, 133, 155
DL: 140, 160, 180 x13
WOD: 55 PU, 32 K2E, 50 cal = 137 reps
DL: 215, 250, 280 X 4
WOD: 83+46+51=200
Should read 180
280, 321, 360 x 6
80 box jumps, 44 KTE, 59 cal. = 183
Deadlift: 133, 155, 177 (8)
63 pushups, 48 KTE, 44 cals
DL: 165,187,202 (3)
WOD: 43 cals, 63 pus, 57 k2e = 163
DL – 221, 253, 285 (18)
WOD – 84 pu, 46 k2e, 45 row = 175 Rx
DL: 85, 95, 110 (4)
WOD: 80 (mostly knee) pu, 60 knee raise, 33 cal = 173 mod.
DL: 255, 290, 325×4
WOD of Pushups, K2E and DU’s
107,48,120
245, 265, 299×8
DL: 155, 185, 205(4)
WOD: Brain too fried for counting… 50 cals on the rower though.
245, 275, 310 x 8 (made up Sat 6/18)
Alex Saturday make-up:
3 rep DL max: 200#
WOD score: 127