Friday, December 16, 2011

WOD- Max Effort 4 REPEAT

Directions:  End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight.  Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM

Compare to 9/30/11
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4 comments:

  1. Jason Schreiber, HKCDecember 17, 2011 at 5:48 PM

    8am

    Dave- 20k/20k/20k/32k

    Mike- 8k/24k/24k/24k

    Kathy- 30#/16k/25#/20k

    Doug-37.5#/24k/24k/24k

    Sharon-25#/16k/16k/16k

    Mahmood-15#/25#/20k/16k

    Jay-20#/25#/16k/24k

    Jane-(20#R/15#L) /20#/20#/16k

    Victor-24k/ (32kR/24kL)/ 24k/32k

    ReplyDelete
  2. Jason Schreiber, HKCDecember 17, 2011 at 5:49 PM

    9am

    Amy-46.5#/24k/24k/32k

    Linda-35#/20k/20k/32k

    Mark-20k/20k/16k/24k

    Leslie C- 22.5#/25#/25#/35#

    ReplyDelete
  3. Jason Schreiber, HKCDecember 17, 2011 at 5:50 PM

    10am

    Pat-24k/32k/20k/40k

    Larry-32k/40k/40k(ROM)/40k

    Mary-20#/25#(ROM)/30#(ROM)/16k

    Lina-30#/16k(ROM)/16k(ROM)/16k

    ReplyDelete
  4. Jason Schreiber, HKCDecember 17, 2011 at 5:51 PM

    ROM= Range of Motion, meaning I felt that on that particular exercise, you need to improve in your range of motion before you attempt to use a heavier weight in the future.

    ReplyDelete

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