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  • ascrit
    ascrit Posts: 770 Member
    Yesterday:

    For Time: 8:36
    5 RFT
    3 Wall Climbs
    6 Goblet Squats 53 lb.
    9 Box Jumps 30"

    The box jumps and goblet squats were RX but on the wall climbs I did not get my chest all the way to the wall. It is a skill I need to work on for sure.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    500m row
    10 PVC Passthroughs
    Alt Tabata: Kip Swings & Static Ring Holds (modified to HRPU's because of my hurt wrist)
    30 Second Spread Eagle Stretch
    30 Seconds each leg Figure Four Stretch
    2x: 10 HRPU & 10 OHS w/PVC

    Strength/Skill:
    1x3 OHS @60% 1RM
    4x3 @70%
    (I did back squats because of my wrist)

    WOD:
    For Time:
    10 Ring Dips
    1 Pistol
    9 Rings Dips
    2 Pistols
    8 Ring Dips
    3 Pistol, etc...
    1 Ring Dip
    10 Pistol

    Finished in 10:40. Should have been faster but my wrist was extra sore today so I had to go slow
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Yesterday:

    13 min AMRAP

    6 power cleans (155/105)
    12 HRPU

    I scaled down to 85# cleans (kinda heavy for me) and did all of the pushups as negatives on my toes (I'm trying to get strong enough for strict pushups). I completed 6 full rounds plus 4 cleans in the 7th round. There were plenty of folks on the board with far more rounds completed than me, but I was fine with sacrificing speed to work on strength.
  • voodoochylde76
    voodoochylde76 Posts: 5 Member
    Strength / Skill:

    Strict Press - build to a heavy triple
    2 AMRAP downsets @ 75% of the heavy triple.
    3 sets strict pullups (done between AMRAP sets)

    WOD:

    For total time:
    20 unbroken shoulders to OH (95#)
    Rest 1 min
    15 unbroken T2B
    Rest 1 min
    10 unbroken HSPU
    Rest 1 min
    Row or AD 30 Cal
    Rest 1 min
    10 unbroken HSPU
    Rest 1 min
    15 unbroken T2B
    Rest 1 min
    20 unbroken shoulders to OH

    You're "done" any movement if you break up the set (ie. if you can't complete the designated # of reps for that iteration). Went Rx, dropped 2 reps on the final Shoulder to OH.
  • ascrit
    ascrit Posts: 770 Member
    Strength:
    Snatch 5x3 @75% of 1RM
    *work on speed from the 2nd & 3rd pull & positions

    WOD-10Min EMOM
    1Min-1 Burpee/Max OHS
    2Min-2Burpees/Max OHS
    3Min-3 Burpees/Max OHS…
    Continue till 10min

    *Must complete all burpees and at least 1 OHS within the minute

    Snatches and OHS are my weakest movements so I was glad to get in some work on them today.
  • jordymils
    jordymils Posts: 230 Member
    Strength:
    In pairs, alternating sets of 3 x touch & go power cleans
    16 min AMRAP
    **If you let go of the bar before completing 3 reps, you have to do 3 calories in airdyne bike
    We completed 19 rounds (so 19 sets each) and I did 2 reps of the 20th

    WOD:
    Again in pairs
    6 rope climbs (3 each, alternating)
    400m run (together)
    100 double unders (split however you want)
    50 dead ball slams (split however you want)
    50 DB push press (split however you want)
    - 20 min AMRAP
    This was tough. We completed one full round plus rope climbs and run
  • voodoochylde76
    voodoochylde76 Posts: 5 Member
    Wednesdays are conditioning days at my Box .. that said ..

    Part A)

    10 Minute AMRAP (4+17 Rx)

    10 pullups
    15 Calorie Airdyne
    20 Thrusters @ 45#

    (10 minute rest - work on mobility)

    Part B)

    10 Minute AMRAP (5+7 Rx)

    10 parallette shoot throughs (dip and pushup)
    15 box jumps (24")
    20 russian KBS @ 35#
  • shaypearl
    shaypearl Posts: 307 Member
    WOD

    5rds
    8 S2O (115-75)
    10 deadlifts
    12 box jumps (24-20)
    Remaining time of amrap Burpees over bar
  • jordymils
    jordymils Posts: 230 Member
    Strength:
    Front squats to 10RM, 5RM and 3RM - got my previous 1RM weight as my 3RM
    Sets of 3 max weighted strict chin ups in between squats

    WOD in pairs:
    4 x wall to wall sprints, alternating - 7 min AMRAP
    Sled up & back, alternating - 7 min AMRAP
    250m row, alternating - 7 min AMRAP

    According to my head coach, cardio/no shoulders = rest day. I disagree!!
  • ascrit
    ascrit Posts: 770 Member
    Skill
    Kipping Pullups/5MIN EMOM

    Strength
    Deadlift 6x2
    255-260-265-270-275-285

    Cashout
    50 Wall Balls 20 lb for time
    1:45
  • ascrit
    ascrit Posts: 770 Member
    Strength:
    Front squats to 10RM, 5RM and 3RM - got my previous 1RM weight as my 3RM

    Nice!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    2x: 250m row & 10 Jumping Air Squats
    Alt. Tabata: Snatch Balance & Muscle Snatches
    30 Sec each leg Figure Four Stretch
    30 Sec each leg Couch Stretch
    60 Seconds Spread Eagle Stretch

    Strength/Skill:
    7x1 complex of:
    1 Squat Snatch from High Hang & 1 Squat Snatch from Low Hang
    Focusing on form over weight, I stayed at 95#

    WOD:
    EMOTM 12 Min:
    Odd: 1 Squat Snatch from High Hang
    Even: 1 Squat Snatch from Low Hang (95#)
    I also did 10 situps for the remainder of the minute after each lift
  • gramos0708
    gramos0708 Posts: 4 Member
    WOD- 3 rounds of
    15 deadlifts- 155#
    15 wall balls- 14#
    15 push balls- 14#

    10:50Rx, not that great but I try!
  • MUALaurenClark
    MUALaurenClark Posts: 296 Member
    WOD 1
    50 D.Us, 5 thrusters @ 75, 5 Chest to bars
    40 D.Us, 4 thrusters @ 80, 4 Chest to bars
    30 D.Us, 3 thrusters @ 85, 3 Chest to bars
    20 D.Us, 2 thrusters @ 90, 2 Chest to bars
    10 D.Us, 1 thruster @100, 1 Chest to bar.
    11:56

    -then-

    WOD 2
    30-20-10
    Cal Row//Wall Balls//Burpees//Thrusters @ 45
    23:26

    RXed all.
  • kevie1021
    kevie1021 Posts: 543 Member
    WOD 1
    50 D.Us, 5 thrusters @ 75, 5 Chest to bars
    40 D.Us, 4 thrusters @ 80, 4 Chest to bars
    30 D.Us, 3 thrusters @ 85, 3 Chest to bars
    20 D.Us, 2 thrusters @ 90, 2 Chest to bars
    10 D.Us, 1 thruster @100, 1 Chest to bar.
    11:56

    -then-

    WOD 2
    30-20-10
    Cal Row//Wall Balls//Burpees//Thrusters @ 45
    23:26

    RXed all.

    Damn! Killer WOD's back to back! Great job!
  • kevie1021
    kevie1021 Posts: 543 Member
    Strength/Skill:
    Gymnastics Work
    4 rounds:
    Strict HSPU work (Did 2 rounds strict with 2 ab mats, then 2 rounds off of a 24" box)
    Toes to Bar (10 reps each round)
    Hollow Rocks for 30 seconds

    WOD:
    Tabatas:
    Tabata Battle Ropes (score is lowest round reps - 25)
    Tabata rowing (total cals - 60)
    Tabata burpees (total reps - 31)
    Tabata box jumps 24" (score is lowest round reps - 7)

    Over all score is total from all 4 Tabata's - 123
  • jordymils
    jordymils Posts: 230 Member
    I've never been so close to walking out of the box upon seeing the whiteboard as I was this morning, but am so glad I did it. It was a killer, but felt great once finished.

    WOD, in partners:
    50 cal airdyne (alternating 5 cal each)
    800m run together
    2km row (alternating 250m each)
    800m run together
    6 x 120m sled (alternating 1 each)
    800m run together
    200 double unders (alternating max sets)
    800m run together

    Woot for cardio!! :P
  • ascrit
    ascrit Posts: 770 Member
    That is a lot of cardio, good for you on sticking it out and crushing it Jordy!
  • kevie1021
    kevie1021 Posts: 543 Member
    Strength/Skill:
    8x1 Clean and Jerk
    Lighter weight to focus on form (95#, 95#, 115#, 115#, 135#, 135#, 155#, 155#)
    Wrist is not quite back, so it was still sore while doing this, or I would have gone a little heavier

    WOD:
    EMOTM 12 Min:
    Clean and Jerk - @135#
    I then did 10 situps after each lift during the rest time to get a little bonus ab work in
  • kevie1021
    kevie1021 Posts: 543 Member
    I've never been so close to walking out of the box upon seeing the whiteboard as I was this morning, but am so glad I did it. It was a killer, but felt great once finished.

    WOD, in partners:
    50 cal airdyne (alternating 5 cal each)
    800m run together
    2km row (alternating 250m each)
    800m run together
    6 x 120m sled (alternating 1 each)
    800m run together
    200 double unders (alternating max sets)
    800m run together

    Woot for cardio!! :P

    That sounds pretty fun actually! Killer, but fun. Good job!
  • jordymils
    jordymils Posts: 230 Member
    That is a lot of cardio, good for you on sticking it out and crushing it Jordy!

    Haha thanks! Didn't really have a choice once I'd started - I'd never live it down with the coaches if I walked out. A few months ago one guy walked out when he saw "Karen" on the board. They still bring it up :P
    That sounds pretty fun actually! Killer, but fun. Good job!

    It definitely made it a little more fun doing it in partners, and it was nice to see that I was faster than my partner, despite being an absolute cardio hater!!
  • ascrit
    ascrit Posts: 770 Member
    All strength work at my gym today:
    Clean
    3-2-1
    *Finish each last rep with a Jerk
    3RM was 155
    2RM was 165
    1RM was 175

    Back Squat
    5x2 Pyramid
    205-225-235-245-255
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    Craziness. I went to the WOD on Wed. and we did 30 DU's/15 power snatch AMRAP. I don't go on Thursdays due to a schedule conflict. Since that's the first Open WOD, I guess I'll be doing it again tomorrow. Deja vu.
  • itsagr8daytolift
    itsagr8daytolift Posts: 55 Member
    Craziness. I went to the WOD on Wed. and we did 30 DU's/15 power snatch AMRAP. I don't go on Thursdays due to a schedule conflict. Since that's the first Open WOD, I guess I'll be doing it again tomorrow. Deja vu.

    Funny, that's what we did too!
  • itsagr8daytolift
    itsagr8daytolift Posts: 55 Member
    Skill:
    14 Minutes (alternating)

    10 burpees
    3 Push or Split Jerks (you're choice)

    WOD:
    12 minutes for time

    55 KB swings 70/53#
    45 Box Jumps 24/20
    400 Meter Run

    Rx'd in 8:38....KB swings nearly smoked me.
  • Howbouto
    Howbouto Posts: 2,121 Member
    Today's WOD sucked:

    10 burpee pullups
    20 K2E
    30 KB Snatch #35
    40 Wallballs #14
    30 Turkish sit ups
    20 pistols
    10 HSPU (I have to do off a box instead).

    For time
    I completed in 17:07
  • ascrit
    ascrit Posts: 770 Member
    WOD
    10 Rounds
    5 Front Squats 155/115
    5 Pull-ups
    Then 10 Rounds
    3 Power Cleans 155/115
    5 BB Push-ups

    I scaled the weight on this down to 95. I thought I was moving pretty good but then people started to call "TIME" while I still had like 4 sets to go. One of my buddies came over and was watching me work then said, "why are you doing 10 push-ups??" Yep. I was doing 5 extra reps through 6 rounds. Needless to say I finished last in my class with a time of 18:36. Oh well! I would rather do too many reps and finish last than too few and finish first.
  • ascrit
    ascrit Posts: 770 Member
    WOD
    "Cindy"

    20 Min AMRAP
    5 Pull Ups
    10 Push Ups
    15 Air Squats
    14+9 RX

    The push-ups are the real killer on this WOD.
  • jordymils
    jordymils Posts: 230 Member
    ^^They sure are. Haven't done Cindy in a few months but I remember breaking the push ups into 2 sets pretty quickly!!


    Todays WOD:
    50 power cleans for time, 20 min cap
    **I got mine done in 13 mins at 40kg, was too light, so my coach told me to do 10 more at 45kg after

    Then
    1 min ball slams
    1 min KB swings
    1 min double unders
    x 5 rounds
  • ascrit
    ascrit Posts: 770 Member
    Last night I did this one:
    3 RFT
    800 m Run
    30 Hang Power Snatch 75/45
    30 Burpees
    I scaled down to 65 lbs and finished in 28:06. This was a modified version of "Helton."
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