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TOPIC: What's your WOD (workout of the day)
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31 to 40 of 155
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Abs are covered in incline situps.
Arm day = upper body |
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Chesapeake VA |
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(12182 post)
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What about abs? and why do you call it arm day?
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Colts Neck NJ |
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(12740 post)
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Every exercise is 1 warmup set (usually 12 reps) and 4 "heavy" sets (5-6 reps each depending on where I am with weight). All free weights.
Arm day: Bench press Pull-ups One-armed row Shoulder press Fly Reverse fly Curl Tricep extension Leg day: Squat Leg curl Leg extension Dead lift Side bends Calf extensions Incline situps I generally do each on alternating days, missing (when I'm behaving myself) perhaps 2-3 days a month. |
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Chesapeake VA |
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(12182 post)
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Tuesday:
Strength - 7 x 3 heaviest back squat: 115, 125, 135, 145, 155 (failed on 3rd rep), could not continue. I should have started 125 and only gone up 5 lb each set. MetCON: 10-9-8-7-6-5-4-3-2-1 Push Jerk 105 lb (had to lift from the ground) 2-4-6-8-10-12-14-16-18-20 Pull-ups 20:06 Wednesday: ?4 rounds: 400m run + 3 rds 5 pull-ups/10 push-ups/15 air squats Push-up stamina still the limiting factor. 22:55 Man, we've done a ton of pullups this week. mrs svc |
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Las Vegas NV |
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(850 post)
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Monday:
str8 bar curls - 4x12 skull crushers - 4x12 super set: chin ups - 3x10 dips - 3x10 incline hammer curls - 2x12 1 arm tri extension - 2x12 wrist curls - 4x12 |
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Powell WY |
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(31 post)
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Monday
Strength: 7 x 3 Deadlift, heaviest possible. 175, 205, 210, 215, 220, 225, 230 lb. Ran out of time before I could try 235. MetCON: Crossfit for HOPE WOD 12 min AMRAP 50 air squats, 30 pushups, 15 pullups: 2 rds + 50+30+14 (was 1/2 sec short of finishing that 3rd round). Pushups are still my limiting factor (no stamina). mrs svc |
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Las Vegas NV |
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(850 post)
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Just finished up Les Mills Combat HIIT 2: Shock Plyo and some Core work. Sweaty mess.
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Las Vegas NV |
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(24 post)
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Bensalem PA |
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(872 post)
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Wednesdays are my double days
Morning workout: Core work: 8 x 2 Windmills (16 kg kettlebell). MetCON: 15 min AMRAP 30 russian KB swings 16 kg, 20 box jumps 24", 10 burpees. 5 rds + 2 swings. Evening workout: Strength: 8 x 2 hang power snatch 65-75-85-85-85-85-85-90 lb Skill/Strength: 1->10 rep strict pullup MetCON: 12 min AMRAP 5 deadlift 155 lb, 7 bar facing burpees, 9 toes-to-bar. 6 rds + 5 dl + 1 burpee mrs svc |
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Las Vegas NV |
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(850 post)
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Strength: weighted pullup 6 x 3
7.5 lb, 7.5 lb, 10 lb, 12.5 lb, 8 kg, 8 kg (changed from plates to a kettlebell). So I joined the "kettlebell between the legs" club. MetCON: Every min on the min do 3 back squat (last weeks 1RM minus 30 lb) = 130 lb then fill the rest of the minute with hand-release pushups. Scored by total number pushups (15, 12, 10, 6, 6, 6, 7, 7, 7, 7, 7, 7 = 97). At first my arms/chest were sore, but 6 hours later, my legs were feeling the squats. mrs svc |
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Las Vegas NV |
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(850 post)
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Start
31 to 40 of 155
End
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TOPIC: What's your WOD (workout of the day)
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