Today's WOD
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Hang Squat Clean
15 Minutes to work to a heavy, pretty double.
2 reps in a row without dropping. Receive in a full depth, *kitten*-to-grass front squat. Get UNDER quick!!
“Top Shelf”
AMRAP 6
2 Power Cleans
3 Front Squats
4 Burpees
Rest 3 Minutes
AMRAP 3
2 Power Cleans
3 Front Squats
4 Burpees
Rx – 155/100
L3 – 135/95
L2- 115/75
L1 – 95/65 or less
Then I am hosting a Yoke party as we try to get some extra work in for competition training. I might be the only one there, but whatever.0 -
yesterday's t-giving chipper
10 HSPU
20 Pistols
30 Burpees
40 Ball Slams 20/14
50 Pullups
60 Box Jumps 24/20
70 Pushups
80 Situps
90 Double Unders
100 Air Squats
I RXed everything except used a smallish band for the pullups...I've got some pullups, but not that many! Also Did the HSPU and Pistols unbroken! Happy about that, that's a nice accomplishment for me.
Pushups were by far the hardest part.
edited to add my time! 31:300 -
Wednesday:
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Beginner mods for this included ring rows, knee pushups, and breaking up the reps...which I did. Took me 19:20 to complete it.
Today:
21-15-9
Overhead Squat 95lbs/65lbs (x lbs)
Knees to chest w/ feet in rings
I went light with this (35 lbs) after our strength today (a 15 minute EMOM of 3 clean and jerks), modded out the push up in the K2C(FIR) because I am just not strong enough to do them at this point, and finished in 3:50. Probably should have gone a bit heavier...
Have a great weekend!!!0 -
Warm Up:
500m row
Bergener Warmup
Alt tabata: squat cleans and jerks w/PVC & Spidermans
30 sec handstand hold
10 Kip swings
Strength/Skill:
20 mins to build to a heavy squat clean for the day (hit my PR of 235# again)
And over the 20 minutes get in 3 sets of ME Handstand push ups (7, 6, 6 )
WOD:
15 min AMRAP:
1 Squat Clean 155#
3 Front Squats 155#
5 Jerks 155#
3 MUs (scaled to 9 pullups & 9 dips)
1 Rope Climb
-Completed 3 total rounds-0 -
Back Squat
5 x 3, Across
Try to pick one working weight (or small range) for today’s sets of 3. (i.e. 200-200-200-200-200 is Great, 200-205-205-210-210 is OK, but something like 165-185-205-225-235F is No Bueno. For today’s purposes.)
“Wrecking Ball”
For time:
30-20-10
Pull Ups
Wall Balls (20/14)
L2 – Banded, 14/10
L1 – Ring Rows, 10/6
Might add in some bench press afterwards as supplemental work.0 -
Strength-Back Squat:
1 x 20 reps (ie. find your 20 rep max)
We are starting a new 12 week strength cycle so back to higher rep schemes for our strength portions. I used 143# which was 10# more than last time we did this in September.
Metcon-Fran
21-15-9 Reps for time:
Thruster (95/65)
Pull-ups
I finished in 5:49RX. I was able to do the thrusters in sets of 21-0,9-6,9-0, but I had to break up the pullups way too much, sets of 3-7. Still this was a 57 sec PR so I'll take it.0 -
Back Squat
5 x 3, Across
Try to pick one working weight (or small range) for today’s sets of 3. (i.e. 200-200-200-200-200 is Great, 200-205-205-210-210 is OK, but something like 165-185-205-225-235F is No Bueno. For today’s purposes.)
“Wrecking Ball”
For time:
30-20-10
Pull Ups
Wall Balls (20/14)
L2 – Banded, 14/10
L1 – Ring Rows, 10/6
Might add in some bench press afterwards as supplemental work.
275 on the 5x3. WOD took me 10:30. Met-con was fine, my arms/shoulders just gave out on me after the first 30 ring rows. I finished it though (and RX on the wall ball)0 -
Strength-Back Squat:
1 x 20 reps (ie. find your 20 rep max)
We are starting a new 12 week strength cycle so back to higher rep schemes for our strength portions. I used 143# which was 10# more than last time we did this in September.
Metcon-Fran
21-15-9 Reps for time:
Thruster (95/65)
Pull-ups
I finished in 5:49RX. I was able to do the thrusters in sets of 21-0,9-6,9-0, but I had to break up the pullups way too much, sets of 3-7. Still this was a 57 sec PR so I'll take it.
outstanding job all around! You crushed it!0 -
Warm Up:
500m row
Hamstring mobility
Alt tabata: HRPUs and inch worms
2 rounds: 1 stone Ground to Shoulder @150# & 1 db farmers carry down and back of gym @70#
Strength/Skill:
Deadlift (Base off 5RM)
1x5 @70% (220#)
1x5 @75% (235#)
1x5 @80% (250#)
1x5 @85% (265#)
Then for fun afterward wanted to try and set a new PR which I successfully did @400#!
WOD:
2 rounds:
2 min of G2S Stone AHAP
:1 min rest:
2 min of Deadlifts 315#
:1 min rest:
2 min of Farmers Carry 70#
:1 min rest:
Score is total DL reps and weight of stone used --DL: 21 reps, Stone: 225# (ended up doing 8 reps with the stone)0 -
Skill: Deadlift 5x3, add 10# from last time
WOD:
8min AMRAP
OH squat 80/55
pushup
Round 1 is 1 rep of each, round 2 is 2 reps each, etc...
135 on my deadlift (last time was 95 but that was a month ago, so I started at 105, and kept going until I got to 135. Probably could've gone a bit heavier.)
Finished 8 rounds + 1OHS Rx
I hate OHS, but I've been working on them on my own time, so they're getting less awful. I need to work on consistently getting to the bottom of the squat, though.0 -
Side work today. Doing bench press working up to a 1 RM. Then rest 5-10 minutes and do two sets at 65% max AMRAP. Rest two minutes, repeat. Score is total reps for the two sets.
Then will likely go for a run or join some folks for some interval work.0 -
400m run x 10, with a 2 minute rest in between
For some reason, I love these WODs! Most others hate 'em...0 -
Metcon
EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower
Skills
10x10 slow OHS, 45/35 - work positioning and technique.
I managed to maintain only 8 reps for all sets of burpees and 6-8 cals for the rower (had to share the rower, so transition time slowed me down a lot). Did a variety of squat therapy for the skill work.
Total burpess = 120 :sick:0 -
.Side work today. Doing bench press working up to a 1 RM. Then rest 5-10 minutes and do two sets at 65% max AMRAP. Rest two minutes, repeat. Score is total reps for the two sets.
Then will likely go for a run or join some folks for some interval work.
No run, just the bench press and we worked to a 3RM. Got to 215. Could do 1 at 225 but failed on #2.
Did the two sets at 135 (65% was 139) and did 24 reps and then 19.0 -
Yesterday:
Strength:
12min EMOM
3 Deadlift @ 65%
My 1RM is 225# so I was pulling 165# for this and it got heavy REAL quick!! lol! Definitely worked up a good sweat!
WOD:
100 Knees to Chest w/ Feet in rings (150 if no pushup)
100 Floor to Overhead 45lb/25lb (x lbs for beginner)
100 Overhead Walking lunges 45lb/25lb (x lbs for beginner)
*complete in any order
I'm still too weak to do the pushup in the K2Cw/FIR so it was 150 reps for me and 10lbs for the other exercises (started at 25# but quickly needed to scale down). Broke them up into sets of 25 for the most part and finished in 17:29.0 -
Wod- "uneven"
For time
15 uneven overhead squats 130/80, must have at least a 5 lb difference on each side
15 one legged box jumps 20/16
200m uneven farmer carry (53/35 men, 35/25 women)
12 uneven oh squats
12 one legged box jumps
100m uneven farmers carry
9 uneven oh squats
9 one legged box jumps
50m uneven farmers carry
9:44
Then tonight I had an impulse to do 100 kb swings for time (53/35).
2:59. Only put it down once after the 80th rep for about 10 seconds0 -
Simple WOD :
10 Min AMRAP
10 single Arm snatches (switch arms after each couplet) (16kg)
20 DUs
5 rounds completed, only because i suck at DU's I should have really done a buyout and done singles.0 -
Simple WOD :
10 Min AMRAP
10 single Arm snatches (switch arms after each couplet) (16kg)
20 DUs
5 rounds completed, only because i suck at DU's I should have really done a buyout and done singles.
Mo, don't ever let singles be a substitution for doubles...I dont care if you do 5 singles per 1 double...it's not going to help you or mimic the work being done. Instead, do barbell hop overs. 1 for 1. As fast as you can.
Also, practice your tuck jumps. I know some people who got really good at doing a bunch of tuck jumps and it helped their double unders0 -
Yesterday morning's WOD went a little something like this:
35 wall balls
800m run
35 burpees
500m row
35 pull ups
800m run
35 KB swings
For time. I got 24 mins - not great. I hate and suck at running, and burpees kill me every time. This was done after 3 x 5RM dead lifts.
It was one of those WODs that I saw on the board and had the immediate thought of walking straight back out the door, but I did it and as always felt so good afterwards.
Then yesterday afternoon I did 3 x 5RM squats and 5 x max pushups.0 -
Ok I won't, I can do a rhythm of double and two singles but that is pretty taxing during a WOD.
My issue is more the whipping rather than my jumping, i just can't seem to turn the rope over continuously for double unders, its difficult for me to get the coordination. I panic with my jumps, its not comfortable yet
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