23-Dec WOD

WU:

500m Row

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (87.5kg)

Wide 3x5 (77.5kg)

Narrow 3x5 (60kg)

BO Row 4x5 (65kg)

BO DB Row 3x6 (32.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

BB RC 3x6 (22.5kg)

3x Rounds of -

8x BB Drag Curl (22.5kg)

8x Rope Pull down (25kg)

Stretch

22-Dec WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of –

8x 20kg PB Lunge

8x Box Jumps(4)

8x 20kg PB Squats

18-Dec WOD

WU:

500m Row

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD: 

Bench

Power 3x5 (87.5kg)

Wide 3x5 (77.5kg)

Narrow 3x5 (60kg)

BO Row 4x5 (65kg)

BO DB Row 3x6 (32.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

BB RC 3x6 (22.5kg)

3x Rounds of -

8x BB Drag Curl (22.5kg)

8x Rope Pull down (25kg)

Stretch

16-Dec WOD

1k Row

1.6K Run

3 Rounds of –

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 rounds of -

10x Standing Row 22.5kg

10x PU

10x Upright Row 22.5kg

4 rounds of -

10x Incline Press 22.5kg BDs

10x Lat Pull Down 60kg

Calf Raise

10x3 Leg Press 99kg

Stretch

15-Dec WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

3RM Squat (4x3 of 80kg....need to get back squatting...)

 

5x5 41kg Leg Curl

 

Cable Curls
Tri Ext

 

Stretch

11-Dec WOD

WU:

500m Row

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD: 

Bench

Power 3x5 (87.5kg)

Wide 3x5 (77.5kg)

Narrow 3x5 (60kg)

BO Row 4x5 (65kg)

BO DB Row 3x6 (32.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

BB RC 3x6 (22.5kg)

3x Rounds of -

8x BB Drag Curl (22.5kg)

8x Rope Pull down (25kg)

Stretch

10-Dec WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of –

10x 15kg PB Lunge

10x Box Jumps

10x 15kg PB Squats

 

3x10 25kg BC Cable Curl

3x10 30kg TC Cable Ext.

9-Dec WOD

1KWalk

3 Rounds of –

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Just fooked about witht he fly and reverse fly and some curls etc... legs were rested

8-Dec WOD

1k Row

1.6K Run

3 Rounds of –

10x DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 rounds of -

10x Standing Row 22.5kg

10x PU

10x Upright Row 22.5kg

4 rounds of -

10x Incline Press 22.5kg BDs

10x Lat Pull Down 60kg

Stretch

7-Dec WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of –

8x 40kg Squat
8x 29kg Leg Curl

 

3x5 Chin Ups

 

3x10 Dips

 

Stretch

4-Dec WOD

WU:

500m Row

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (87.5kg)

Wide 3x5 (77.5kg)

Narrow 3x5 (60kg)

BO Row 4x5 (65kg)

BO DB Row 3x6 (32.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

BB RC 3x6 (22.5kg)

3x Rounds of -

8x BB Drag Curl (22.5kg)

8x Rope Pull down (25kg)

Stretch

3-Dec WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of –

8x 99kg Leg Press
8x 41kg Leg Curl

3x10 Machine Fly
3x10 Reverse Fly

2-Dec WOD

1k Row

1.5K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of –

10x 15kg PB Lunge

10x Box Jumps

10x 15kg PB Squats

3x10 Dips

3x10

25kg BC Cable Curl

30kg TC Cable Ext.

Stretch

1-Dec WOD

1k Row

1.5K Run

3 Rounds of –

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 rounds of -

10x Standing Row 22.5kg

10x PU

10x Upright Row 22.5kg

4 rounds of -

10x Incline Press 20kg BDs

10x Lat Pull Down 55kg

Stretch

30-Nov BD Gym: November Challenge

So once a month BD Gyms does a monthly challenge, this month it was:
30 BW Squats (parallel to full lock out)
20 Ab Crunchs (butterfly legs, arms touch mat over head and then to the toes)
10 PUs (chest to mat)

I had a puncture in the car, so had to collect the it at lunch. After i got her back, I dropped into to the gym for a stretch/mobility and a shower but decided to have a go at the November Challeng.

Qucick 300m row to warm up and one or two reps of the challenge and i did my first attempt of 1m02s05ms...not a bad run, but was pacing myself in the squats for some reason...

Attempt two, 1m01s01m.... that put me at the top of the board by one sec.

Got a call later in the day, 58s dead was done... ah well!

27-Nov WOD

1k Row

1.5K Run

3 Rounds of –

10x Band Dislocates

10x Band Pullaparts

10x Band OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of –

10x 15kg PB Lunge

10x Box Jumps

10x 15kg PB Squats

3x10

22.5kg BC Cable Curl

25kg TC Cable Ext.

25-Nov WOD

WU:

500m Row

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (85kg)

Wide 3x5 (75kg)

Narrow 3x5 (60kg)

BO Row 4x5 (65kg)

BO DB Row 3x6 (32.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

BB RC 3x6 (22.5kg)

3x Rounds of -

8x BB Drag Curl (22.5kg)

8x Rope Pull down 25kg

Stretch