Today's WOD
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Today was
Warmup:
400M run
Relay races (leapfrog, army crawling under people, weaving around people holding a plank)- Super fun!
PVC snatch warmup
Strength:
Power Snatch:
2-2-2-2-2
I did 83-93-93-98-103 for my working sets. I definitely pressed out my reps at 103# so need to focus on dropping under more.
WOD: 21-15-9 Reps for time:
Power Snatch (95/63)
Pull-ups
I finished in 7:41RX, my forearms felt like Popeye when I was done!0 -
1RM was 335#. Could have gotten 345# but ran out of time. Did 30 minutes elliptical at the end. Forgot about the wall walks, will add them next time.0
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Warm Up:
400m row
Calf/Hamstring mobility
Alt tabata: jumping air squats and handstand hold
2 rounds: 10 ring rows & 10 alt pistols
Strength/Skill:
3 Rounds:
Push Press 3 x ME sets @ 65% of 1RM (145#), then
ME Unbroken Handstand Pushups
rest 1 min
WOD:
2 min ME: Pistols
1 min rest
2 min ME: HSPUs
1 min rest
2 min ME: Row (distance)
1 min rest
2 min ME: Ring Rows
*Score is total reps pistols, hspus and Ring Rows, with row distance a separate score*
76 reps, 516m row0 -
“The Belching Toad”
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
KB Swings (2/1.5)0 -
“The Belching Toad”
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
KB Swings (2/1.5)
We did this one a few weeks ago, but I did not realize it had such a great name!!!0 -
Modified WODs for me until my stress fracture is healed...
Monday was
4 rounds for time
10 V-ups
15 parallette dips
20 Knees to Chest w/ Feet in Rings (30 if no pushup included)
Finished in just under 12 minutes. I completed my first round of K2C with the push up included, but had to scale down to no push up for subsequent rounds after completing a few with the pushup. Today, I am feeling my abs!!!
While I'm really sick and tired of this damn boot and can't wait to get back to regular WODs and time under the bar, I'm excited to see how all of the core and upper body work that I will be doing over these weeks that I am healing will translate into my WODs!0 -
“The Belching Toad”
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
KB Swings (2/1.5)
We did this one a few weeks ago, but I did not realize it had such a great name!!!
The guy who does all the programming is pretty creative
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Warm Up:
Row 500m
Shoulder mobility
Alt tabata: jerk drops and front squats with pvc
2 rounds: 5 split jerks with pvc & Inch worms
Strength/Skill:
Split Jerks:
1x3 @70% 1rm (155#)
1x3 @80% (175#)
3x3 @85% (195#)
I then set a new PR @235#! I did it quite easily too, and if we didn't have to move on, I would have tried again heavier.
WOD:
EMOTM for 14 mins:
Odd: 1 Split Jerk @75% (185#)
Even: 5 Front Squats at same weight (185#)0 -
Yesterday:
12min AMRAP:
3 Box Jump
3 T2B
6 Box Jumps
6 T2B
9 Box Jumps
9 T2B
12, 12, 15, 15, 18, 18…..
I subbed butterfly situps for the box jumps due to my injury and wound up getting through the 18 rep round plus 21/13.0 -
Warm Up:
3 min DUs
Alt tabata: dip static holds and hrpus
Walking hamstring stretch
Arm circles
2 rounds: 5 power snatches pvc & 5 ring dips
Strength/Skill:
Superset: 4 rounds:
3 Power Snatches @80% of 1RM (115#)
--Rest 30 seconds--
3 Muscle Up Dip Blasters (1 Full Muscle Up + 3 extra dips) *Scaled to 1 C2B Pull Up + 3 Ring Dips
WOD:
For time:
50 Power Snatch 45# bar
50 sit ups
30 Power Snatch 95#
30 Pull Ups
10 Power Snatch 115#
10 ring dips
- Buy Out: 50 DUs (scaled to 100 singles)
--Finished in 19:50-- Everything was Rx except the DU's...I feel like I cheated myself! I really need to figure those things out0 -
Partner WOD
“You Pull, I’ll Push”
12 Minute “Up” Ladder:
-Deadlifts
-Shoulder-2-Overhead
1 rep of each, 2 reps of each, etc., ascending as high as possible up the ladder as a team.
Partners start at opposite stations.
Partners may not switch movements until the other is done with the required reps.
(i.e. Each person does 1 of each, 2 of each, etc. Your partner is simply your clock of when you are permitted to switch stations.)
Rx – DL 250/185, S2O 115/65
L2 – DL 185/135, S2O 95/55
L1 – DL 135/95 or less, S2O 75/45 or less.
Partners should preferably be of similar capacity to use 2 total barbells if possible in a given class
Cash out: Prowler Party!0 -
Warm Up:
Row 1 min on each 1,3,5,7
Hip/Hammy Mobility
Alt tabata: Couch stretch and air squats
30 second handstand hold
10 squat clean and jerks (bar)
Strength/Skill:
Pause Front Squats 4x3 @70% (Clean it up then squat and Pause for 3 seconds at the bottom on the first rep) *In between each set, perform UB HSPUs*
WOD:
3 RFT:
4 Clean and Jerks @155#
6 Front Squats
8 HSPUs
--Finished in 11:130 -
Warm-Up
7 minutes (steady)
Hang Muscle Cleans (45#/35#) – 10
Front Rack Stretch (45#/35#) – 10 seconds
Jump Squats (45#/35#) – 5
Front Squats (45#/35#) – 5
V-Twists (25#/10#) – 20
Heavy Lift
5 Rounds
2 High-Hang Squat Cleans + 2 Hang Squat Cleans (above knees)
every 2.5 minutes
Regular WOD
For Time
a) Back Squats (165#/110#) – 21
b) Toes-to-Bar – 42
c) Back Squats (165#/110#) – 15
d) Toes-to-Bar – 30
e) Back Squats (165#/110#) – 9
f) Toes-to-Bar – 18
WOD Killers
For Time
a) Back Squats (205#/125#) – 21
b) Toes-to-Bar – 42
c) Back Squats (205#/125#) – 15
d) Toes-to-Bar – 30
e) Back Squats (205#/125#) – 9
f) Toes-to-Bar – 18
Time Cap: 15 minutes0 -
Hero WOD today in honor of Veterans Day!
Daniel
For time:
50 Pull-ups
400 M Run
21 Thrusters (95/65)
800 M Run
21 Thrusters (95/65)
400 M Run
50 Pull-ups
I finished in 21:02RX. Today was a good reminder of why we do hero WOD's as the windchill on our run was in the single digits but we all knew we had no reason to complain because there are so many people who put themselves in far worse situations for our country.0 -
This wod was tough! I scaled everything (because I suckity-suck at overhead stuff).
Strength Test
15 minutes to find 1 rep max snatch, any style - worked snatch form with a 15lb bar and then did some squat therapy
Metcon
30 OHS (115/80) - 63lb Front Squats
30 TTB - K2E
20 Power Snatch (115/80) - 63lb Power Clean
20 TTB - K2E
10 Squat Snatch (115/80) - 63lb Squat Clean
10 TTB - K2E0 -
Hero WOD today in honor of Veterans Day!
Daniel
For time:
50 Pull-ups
400 M Run
21 Thrusters (95/65)
800 M Run
21 Thrusters (95/65)
400 M Run
50 Pull-ups
I finished in 21:02RX. Today was a good reminder of why we do hero WOD's as the windchill on our run was in the single digits but we all knew we had no reason to complain because there are so many people who put themselves in far worse situations for our country.
This is my kind of wod! Looks like fun
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Warm-Up
7 minutes (steady)
Hang Muscle Snatches (45#/35#) – 10
Sit-outs – 10
Overhead Squats (45#/35#) – 10
Double-Unders – 20*
*practice if modifying
Heavy Lift
5 Rounds
2 High-Hang Squat Snatches + 2 Hang Squat Snatches (above knees)*
every 2.5 minutes
*Squat only if you have the flexibility!
Regular WOD
10 minute AMRAP
a) Hang Power Snatches (75#/45#) – 15
b) Double-Unders – 30*
*plate jumps (2 x 45#) if modifying
WODKillers
10 minute AMRAP
a) Power Snatches (75#/45#) – 15
b) Double-Unders – 300 -
Yesterday's Hero WOD for Veteran's Day:
The Seven
7 rounds for time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
*27 min time cap
I scaled and modified a bunch of stuff due to my injury...seated DB shoulder press for HSPU, 35# thrusters, 85# deadlift, 3 wall walks for burpees, 20# KB swing, ring rows for pull-ups. Finished 6 full rounds + the first 5 exercises in round 7 before getting capped.0 -
Warm Up:
Row 750m
Hamsting mobility
Alt tabata: kip swings and reverse scorpion (grab toe with straight legs)
2 rounds: Inch worms & 5 Pull ups
Strength/Skill:
Deadlift 1x5 @70% of 5RM (225#)
1x5 @75% (240#)
1x5 @80% (255#)
1x5 @85% (270#)
--In between each set perform ME Chest to Bar pull ups (unbroken)--
WOD:
10 min AMRAP:
10 Deadlifts 225#
10 Bar Over Burpees
--Completed 4 rounds 7 reps--0 -
I think our coach Rick is a sadist.
Today's WOD for time.
100 push ups
400m walking lunge0
