WOD: NROLFW S:2, W:B2
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:15:00 || 148 bpm (+70 pts)
- .5 mile warm up & after strength training I did 15 minutes of 1 min work / 2 min recovery HIIT
- Barbell Deadlift:
- 85 lb x 10 reps (+63 pts)
- 85 lb x 10 reps (+63 pts)
- Dumbbell Bulgarian Split Squat:
- 12.5 lb x 10 reps (+55 pts)
- 12.5 lb x 10 reps (+55 pts)
- Dumbbell Rear Lunge:
- 20 lb x 10 reps (+23 pts)
- 20 lb x 10 reps (+23 pts)
- One-Arm Dumbbell Snatch:
- 10 lb x 10 reps (+36 pts)
- 10 lb x 10 reps (+36 pts)
- I actually did both arms at the same time but there was no option.
- Lat Pulldown:
- 80 lb x 10 reps (+26 pts)
- 80 lb x 10 reps (+26 pts)
- This was actually an underhand lat pulldown.
- Exercise Ball Crunch:
- 10 reps (+7 pts)
- 10 reps (+7 pts)
- Reverse Crunch:
- 10 reps (+16 pts)
- 10 reps (+16 pts)
- Superman:
- 60 sec (+15 pts)
- 75 sec (+19 pts)
- This was actually a prone cobra but Superman is the closest thing I could find to it…
Total Fitocracy Points: 589
WOD: NROLFW S:1, W:B6
I joined a new gym this past week… it is a small, independently owned one and it is FANTASTIC. Anyways, here is my WOD:
- Barbell Deadlift:
- 90 lb x 10 reps (+62 pts)
- 90 lb x 10 reps (+62 pts)
- 90 lb x 10 reps (+62 pts)
- Standing Dumbbell Shoulder Press:
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- Wide-Grip Lat Pulldown:
- 70 lb x 10 reps (+24 pts)
- 70 lb x 10 reps (+24 pts)
- 70 lb x 10 reps (+24 pts)
- Dumbbell Lunges:
- 25 lb x 10 reps (+15 pts)
- Exercise Ball Crunch:
- 20 reps (+15 pts)
- 20 reps (+15 pts)
- 20 reps (+15 pts)
- Barbell Lunges:
- 30 lb x 10 reps (+9 pts)
- 36 lb x 10 reps (+11 pts)
- Running (treadmill):
- 0:18:00 || 1.5 mi (+99 pts)
Total Fitocracy Points: 494
