Today's WOD
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We did a fun WOD today
For 20 Minutes:
HS Walk Practice
WOD:
30 TTB
60 Sit-ups
120 Double-unders
… the right after you finish you have 10 minutes to establish a 1RM deadlift
I flopped around for 20 min working on freestanding handstands which was fun. For the workout I did the first part in 5:47RX and then my deadlift was at 263# which is a 10# PR for me0 -
We did a fun WOD today
For 20 Minutes:
HS Walk Practice
WOD:
30 TTB
60 Sit-ups
120 Double-unders
… the right after you finish you have 10 minutes to establish a 1RM deadlift
I flopped around for 20 min working on freestanding handstands which was fun. For the workout I did the first part in 5:47RX and then my deadlift was at 263# which is a 10# PR for me
amazing job! and congrats on the PR0 -
Metcon
For time:
21 Thrusters (135/95)
800m Run
15 Thrusters (135/95)
400m Run
9 Thrusters (135/95)
200m Run
Strength
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.
Finished in 12:27. Should have went heavier on the thrusters (did 45lbs). For the strength I did 83/83/93/93/103/103/113. Felt really good in the bottom of the squat today
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Hang Snatch, working up to as heavy as you can do for 5 sets of 3
Then practicing a WOD for a competition that a large chunk of people are doing (and I might do as well)
For Time
Row 1000m
50 OHS (RX 75/45)
30 T2B0 -
Warm Up:
3 mins of DUs
Alt tabata: Couch Stretch and HRPUs
Spidermans
2 rounds: 10 front squats w/45# bar & 10 DUs
2 rounds: 10 kbs @35# & Inch Worms w/PU
Strength/Skill:
Front Squat:
1x4 @60% 1RM (175#)
1x4 @70% (205#)
4x4 @80% (225#)
WOD:
6 min amrap:
12 KBS @50#
12 HRPUs
(4 rounds, 4 reps)
:2 minute rest:
6 min amrap:
5 front squats @135#
20 DUs (scaled to 40 SUs)
(4 rounds)0 -
Warm up:
7 minutes of rowing while the rest of the class worked on double and single unders.
15 strict push ups
15 jump squats (I did regular air squats because the jumping is too hard on my heel right now)
Strength:
12 minute EMOM
Odd: 7 bench press (bodyweight or X lbs) - I did these at 75 lbs
Even: 1 rope climb (or beginner mod) - I did the beginner mod
WOD:
11 minute AMRAP
4 split snatch (115lbs/85lbs) - alternating legs
6 Pull-ups
8 Wall balls (20lbs/10lbs)
Because of my stress fracture, I wound up doing power snatches with just the empty 35# bar. I also scaled the pull ups to ring rows. Finished 6 full rounds.
This freakin' stress fracture is really annoying.0 -
Warm Up:
Row 1 min 1,3,5,7 damper settings
Shoulder mobility 5 min
Alt tabata: kipping and pvc passthroughs
30 second handstand hold
Samson stretch
10 ring rows
10 HRPUs
Strength/Skill:
Press Complex - 3 rounds:
2 Strict Press - 90% 1RM (155#)
4 Push Press - +10% (175#)
6 Push Jerk - +10% (195#)
WOD:
5 RFT:
5 Bar MUs (Scaled to Chest to Bar Pull Ups)
10 Ring Rows
15 OH Walking Lunge W/45# plate
Finished in 12:450 -
Back Squats 5x5 (last week I did 225, going for 235 this week)
Cash out:
Max Distance Double KB Front Rack Carry (70/53 in each hand is RX)
This is one of the WODs in a competition that about 20 people are entered in next weekend. I might do it if my foot soreness goes away this week.0 -
Warm Up:
Row 500m
Hamstring/hip mobility stretches
Alt tabata: air squats and reverse scorpions
2 rounds: 5 muscle cleans w/empty bar & 5 front squats
2 rounds: 5 squat cleans w/empty bar & 1 rope climb
Strength/Skill:
Squat Cleans
3x2 @80% 1RM
3x2 @85%
WOD:
EMOTM for 14 minutes:
Odd: 1 Power Clean + 1 Squat Clean @165#
Even: 2 Rope Climbs0 -
Warm Up:
7 Minutes (steady pace)
High Hang Muscle Cleans (45#/35#) - 5
Hang Muscle Cleans (45#/35#) - 5
Front Squats (45#/35#) - 5
Thrusters (45#/35#) - 5
Push Press (45#/35#) - 5
Heavy Lift
Push Press 5x5 (same weight all sets)
WOD
For Time:
A) Power Cleans (185#/115) - 10
Front Squats (185#/115) - 10
C) Shoulder to Overhead (185#/115) - 10
D) Back Squats (185#/115) - 10
E) Shoulder to Overhead (185#/115) - 10
F) Squat Cleans (185#/115) - 10
WODKillers use (225#/135#)0 -
Took my kids to the playground and decided on a whim to do my workout there...
Tabatas (did 6 rounds of 20 seconds on 10 seconds off per exercise, so 15 minutes total)
Box Jumps (on a bench, I guess it was about 18-20")
Toes To Bar
Push Ups
Air Squats
Pullups/Negative L-Sit Pullups (when I was getting tired)
then... at home:
10 min max effort double unders
then
5-5-5-5-5 (65, 75, 85, 90, 95) Front Squats
5-5-5-5-5 (65, 75, 85, 95, 100) Back Squats0 -
Warm Up:
7 Minutes (steady pace)
High Hang Muscle Cleans (45#/35#) - 5
Hang Muscle Cleans (45#/35#) - 5
Front Squats (45#/35#) - 5
Thrusters (45#/35#) - 5
Push Press (45#/35#) - 5
Heavy Lift
Push Press 5x5 (same weight all sets)
WOD
For Time:
A) Power Cleans (185#/115) - 10 Front Squats (185#/115) - 10
C) Shoulder to Overhead (185#/115) - 10
D) Back Squats (185#/115) - 10
E) Shoulder to Overhead (185#/115) - 10
F) Squat Cleans (185#/115) - 10
WODKillers use (225#/135#)
That's a rough WOD. I could get through maybe half before having to scale somewhere under 185#!0 -
Oops forgot to add did 5 sets of 30-35 second handstand holds. Shoulders burrrnnn0
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Warm Up:
7 Minutes (steady pace)
High Hang Muscle Cleans (45#/35#) - 5
Hang Muscle Cleans (45#/35#) - 5
Front Squats (45#/35#) - 5
Thrusters (45#/35#) - 5
Push Press (45#/35#) - 5
Heavy Lift
Push Press 5x5 (same weight all sets)
WOD
For Time:
A) Power Cleans (185#/115) - 10 Front Squats (185#/115) - 10
C) Shoulder to Overhead (185#/115) - 10
D) Back Squats (185#/115) - 10
E) Shoulder to Overhead (185#/115) - 10
F) Squat Cleans (185#/115) - 10
WODKillers use (225#/135#)
That's a rough WOD. I could get through maybe half before having to scale somewhere under 185#!
Success! WODKiller weight (135#) in 16:15. It was most definitely rough....0 -
YIKESIt’s time to work off all of that candy you ate yesterday!
Warm Up
400m run
20 burpees
Skill- 1 Arm KB OHS- 20 each arm
*The standard kettlebell overhead squat is done with only one arm. Press or push press the kettlebell overhead with the shoulder blade retracted tightly and the elbow locked. Squat as usual keeping the kettlebell locked out overhead. Often the kettlebell overhead squat is done with a dramatic rotation of the trunk with the hips pushed back; this simply reduces the need for flexibility.
WOD
75 push press 45/30
75 sit up
75 box jump 24/20
75 push ups
200 double unders0 -
Doing some testing today, should be fun and I will probably add some walking/elliptical time onto it
1) Max Height Box Jump
2) Max Distance Handstand Walk (sub Handstand Hold)
3) 5RM Broad Jump (for total distance, 5 in a row)
4) Max Unbroken KB Swings (2/1.5 RX, scale as required)0 -
Doing some testing today, should be fun and I will probably add some walking/elliptical time onto it
1) Max Height Box Jump
2) Max Distance Handstand Walk (sub Handstand Hold)
3) 5RM Broad Jump (for total distance, 5 in a row)
4) Max Unbroken KB Swings (2/1.5 RX, scale as required)
So how did you do? I just did Max handstand hold the other day and my shoulders still are sore!0 -
Warm Up
50 double unders
10 pistols-right leg
10 pistols- left leg
20 ring push ups
20 ghd sit ups
Skill- Pull Up- beginner-strict pull up
intermediate- kipping pull up/butterfly
advanced- “Jeremy Mhire Pullup Challenge”
“Jeremy Mhire Pullup Challenge”
5 Kipping Pullups
5 Butterfly Pullups
5 Chest to Bar pullups
5 Clapping Pullups
5 Bar Muscle Ups
WOD
“Death by Thrusters and Back Squats”
-first minute- 1 thruster and 1 back squat, second minute- 2 thrusters and two
back squats, third minute- three thrusters and three back squats...........
*Choose your own weight. Use the same weight for the thrusters and back squats.0 -
Doing some testing today, should be fun and I will probably add some walking/elliptical time onto it
1) Max Height Box Jump
2) Max Distance Handstand Walk (sub Handstand Hold)
3) 5RM Broad Jump (for total distance, 5 in a row)
4) Max Unbroken KB Swings (2/1.5 RX, scale as required)
So how did you do? I just did Max handstand hold the other day and my shoulders still are sore!
I sucked across the board. One of those blah days. My right foot has been a bit sore and on my first box jump miss (of course) i landed right on it hard. Good times. About 36 feet for the broad jump, 23 KBs at 1.5 poods before my grip gave out.
I was about 30 seconds on the handstand but had to have a couple of guys hold up my legs. Shoulders didn't really give out.
We are 1RM back squats today. I'm going to do 5 wall walks after the fact and see how long I can stay up there.0 -
Warm Up:
Shuttle run: 50-100-200m,
Alt tabata: spidermans and broad jumps
2 rounds: 5 hang cleans w/45# bar & 30 sec handstand holds
Strength/Skill:
Hang Clean ladder - EMOTM for 10 mins:
Start at 135# - perform 1 rep and add 20#, next min 1 rep, add 20#, etc until failure or completion of 10 total reps. If you fail, rest 1 full minute and go back to your last successful weight hit that weight until time is up. I set a new PR of 215#!
WOD: Lurong Benchmark Retest:
For time:
10 Hang Power Cleans @135#
20 Meter Sprint
8 Hang Power Cleans
40 Meter Sprint
6 Hang Power Cleans
60 Meter Sprint
4 Hang Power Cleans
80 Meter Sprint
2 Hang Power Cleans
100 Meter Sprint
Finished in 4:41 should have been faster but I gassed myself on the sprints0
