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Old 12-01-17, 22:44   #641
FeetMagic
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Quote:
Originally Posted by Mellor View Post
What Murph. That sounds vaguely familar
It's broken into a 1 mile run, 300 squats, 200 push ups, 100 pull ups and finishes with another mile run.

I break the BW stuff into 20 sets of 15-10-5. It's definitely a tough slog!
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Old 13-01-17, 11:09   #642
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13/01:

AMRAP (20 mins):

5 pull ups
10 shoulder press (20kg)
15 push ups
20 sit ups

Completed 14 rounds in 20:09.
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Old 15-01-17, 15:46   #643
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14/01:

6km @ 28:44

15/01:

Max pull ups: 19, 15, 13

Treadmill @ 12mph:
2 mins on, 2 mins off
1:45 on, 1:45 off,
1 min on, 1 min off
3 min rest
30 sec on, 30 sec off x 4
3 min rest
30 sec on, 30 sec off x 2
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Old 15-01-17, 23:08   #644
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Quote:
Originally Posted by FeetMagic View Post
It's broken into a 1 mile run, 300 squats, 200 push ups, 100 pull ups and finishes with another mile run.

I break the BW stuff into 20 sets of 15-10-5. It's definitely a tough slog!
Yeah that's it. I vaguely remember doing it a few years ago.
Just checked the log and it was 6 years ago all the way back on page 1. Did it a few times coming in at around 42 mins, I should give it another go soonish
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Old 16-01-17, 09:06   #645
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16/01:

Press: 50kg*3*5
Chin ups: +15kg*3*5
Squat: 80kg*3*7
Chin ups: 3*10
Box jumps: 80cm*3*10
Lat raise: 10kg*3*8
Bicep curls: 20kg*3*10
Squat jumps: 3*20
Leg press machine: 150lb*10, 170lb*2*10
Leg extensions: 110*3*10
1 hand shoulder press machine: 15kg*3*10
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Old 17-01-17, 12:20   #646
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17/01:


Filthy 50: 50 reps of each set before progressing (timed):

50 x 60cm box jumps
50 x jumping pull ups
50 x 20kg kettlebell swings
50 x walking lunges (20kg)
50 x 20kg push press
50 x back extensions
50 x 9kg wallballs
50 x burpees
50 x knees to elbows
Time: 26:49

I think my PB for this is 29:47 so that was pretty surprising. Also, one of the goals ticked off.

Quote:
Originally Posted by FeetMagic View Post
Looking forward to getting back into a healthy routine over the coming weeks and achieving the following goals by mid-March (likely emigrating then so will reevaluate at that point):

4. WOD Filthy 50: under 30 mins. Around PB.
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Old 18-01-17, 14:21   #647
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18/03:

4km run @ 19:05. Finding it difficult to attain the stamina even though general conditioning has improved a lot but will make sure to do the 5km next time.
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Old 19-01-17, 14:37   #648
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19/01:

Bench: 80kg*3*5
Pull ups: +15kg*3*5
Incline bench: 50kg*3*10
Pull ups: 3*10
DB shrugs: 32.5kg*3*12
Tricep extension: 36kg*3*10
Lat pulldown: 80kg*3*10
Close grip bench: 60kg*3*10
Bent over row: 25kg*3*10
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Old 20-01-17, 09:57   #649
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20/01:

Leg press machine: 170lb*3*10
Press: 40kg*3*10
Chin ups: +15kg*3*7
Squat: 70kg*3*10
Chin ups: 3*10
Box jumps: 80cm*3*10
Arnie press: 15kg*3*10
Bicep curls: 20kg*3*10
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Old Yesterday, 15:48   #650
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Feels like I'm back to patterns of old. Worked out 18 days in a row, hit the beer for the weekend and didn't exercise for 3 days! Was absolutely zapped Sunday and Monday so am going to have to take a bit more care toward the weekend sessions!

24/01:

Bench: 70kg*3*10
Pull ups: +10kg*3*8
Incline bench: 50kg*3*10
Pull ups: +5kg*3*8
DB shrugs: 32.5kg*3*12
Tricep extension: 36kg*3*10
Lat pulldown: 80kg*3*10
Clap push ups: 3*10
Machine row: 70kg*3*10
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