Today's WOD
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Okay, this one had me close to meeting pukie,
Warm up
Strength:
Alternating
4 sets of 10 Bulgarian split squats (2 35lb kettle bells)
4 sets of 8 strict one arm 35lb kb press.
WOD:
For time: 30-20-10
24 inch box jumps
53 lb Russian Kettlebell swings
Then 50 goblet squats
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I love EMOM WODS!0
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The EMOM wasn't bad, but the snatches and clean & jerks bout killed me. But I Rx'ed them suckers!Mummyadams wrote: »I love EMOM WODS!
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We did a "reverse" Filthy fifty yesterday.
I really need to work on endurance. I've only been back for a few weeks after 3 months off from surgery, but doing the burpees second instead of second to last wiped me out for the rest of the workout. I "only" added 10 minutes to my time from a year ago, but still. I thought I'd at least meet my time, not be that much slower.
Can't go tonight, but the "non-open athletes" will do 15.4 tomorrow. I'll do the scaled, scaling the weight even further.0 -
I always do my burpees last if i can ... they kill me so I figure I may as well be half dead by the time I get to them, otherwise they ruin my whole work out.0
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Yesterday was tabata wall balls for warm ups, then snatches, push jerks & front squats for my lifts followed by 21-18-15-12-9-6-3 of 125# deadlifts & KTE.
I haven't looked at today yet, I'm too tired to think about it!0 -
Deadlifts on the last week of our Wendler cycle. I will probably do the squats as well (those were yesterday but I didn't go) and then the WOD is
"Spiral"
5 Rounds for time:
5 Power Snatch (115/75)
6 C2Bs
7 Lateral Bar Hop Burpees
Will scale C2B to bands, most likely.0 -
3/30/15
3x5 front squats @ 60% of 1rm
5 rounds for time of
20 kb thrusters (10 each arm)
20 kb swings
20 ghd sit ups (scale to weighted sit ups)0 -
10 x 3 tempo back squats at 70%
AMRAP 5min
Burpee box-overs0 -
Yesterday's WOD:
I finished in 10:25. I just did regular T2B instead of med ball T2B. Did the RX weight.WOD-FBT: 20 min cap
25 Burpee over bar deadlifts (65/95/135)
25 Burpee Pullups
25 Med Ball T2B
25 Wall Ball
Today's WOD:12 min AMRAP
5 Min AMRAP:
1 Pw Sn (65/95)(add on each round)
1 Wall Walk (add on each round)
rest 1 minute, then:
5 Min EMOM:
5 OH Squats (65/95) and rest of the minute as laps
This should be fun...0 -
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Front squats 4 x 3 - 80% Max
Tabata: 40 sec on/20 sec off, twice before moving to next station.
pull ups
push ups
wall balls
sit ups
cleans
KB swings
love these ones - back to basics while getting a good sweat on.0 -
"Springy"
For total time (include the rest):
20 Hang Power Cleans 155/105
Every time you drop the bar, perform 20 Air Squats..
-Rest 3 minutes--
25 Hang Power Cleans 135/90
Every time you drop the bar, perform 20 Air Squats.
-Rest 3 minutes--
30 Hang Power Cleans 115/75
Every time you drop the bar, perform 20 Air Squats.
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Today was endurance:
1km ski, 50 burpees, 1km ski, 40 burpees, 1km ski, 30 burpees, 1km ski, 20 burpees, 1km ski, 10 burpees, for time
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This is the WOD for 4/3/15
3x5 back squat @ 65%
7 min amrap
3/3, 6/6,9/9 etc deadlift and pull ups 185#/135
rest 5 min
7 minute amrap of
same rep scheme as before but with push press 95/65# and box jumps0 -
Mummyadams wrote: »Front squats 4 x 3 - 80% Max
Tabata: 40 sec on/20 sec off, twice before moving to next station.
pull ups
push ups
wall balls
sit ups
cleans
KB swings
love these ones - back to basics while getting a good sweat on.
Good one
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Strength portion
3 x 5 squats
3 x 5 push press
WOD
Five x seven bear complexes, Rx 95#, 15 minute time (I was 4 sets short)
I may never be able to lift my arms above my head again.0 -
Mummyadams wrote: »Front squats 4 x 3 - 80% Max
Tabata: 40 sec on/20 sec off, twice before moving to next station.
pull ups
push ups
wall balls
sit ups
cleans
KB swings
love these ones - back to basics while getting a good sweat on.
Good one
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This
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Well I don't think my pic is showing up so this
3x5 front squats @ 65%
10 min emom 3 snatch pulls medium weight.
Metcon
4 rounds
15 wall balls, 15 kbs, 15 goblet squats, 15 ghd sit ups or weighted sit ups0 -
Front Squats 5-5-5-5-5
THEN
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Finally the weather is getting nice enough here to run! It's been a lonnngggg winter of rowing.0 -
KellyAnn1286 wrote: »Front Squats 5-5-5-5-5
THEN
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Finally the weather is getting nice enough here to run! It's been a lonnngggg winter of rowing.
Good one. Love the running WODs
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Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
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bostonwolf wrote: »Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
We did this one a couple of weeks ago. Got lots of PRs that day
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Yeah funny how that happens when you forget how much weight is on the bar, huh?0
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bostonwolf wrote: »Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
With my weakness on OLY lifts and strength on deadlift, I'd be on deadlift for most of the workout.
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This is gonna be murder
30 Wall Ball Shots 20/14
10 Muscle-ups
10 Squat Cleans 225/155
10 Muscle-ups
30 Wall Ball Shots
3 Rounds for time:
14 Thrusters 95/65
7 Burpee Pull-ups
For time:
50 GHD Sit-ups
50 Calories Rowing
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^That strikes me as being excessive, but I guess if they pull one out like that every few weeks it's not too bad.0
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AllanMisner wrote: »bostonwolf wrote: »Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
With my weakness on OLY lifts and strength on deadlift, I'd be on deadlift for most of the workout.
I got to 145 snatch, 195lbs on C&J and then the rest of it on deadlift. Most people should spend more than 1/3 or the time on deadlifts.
Mine are behind as well but getting better. I failed on 345 which is a number I can get in a "normal" lifting workout. Felt my lower back rounding on the pull and dropped it immediately and tapped out. We had three guys on our bar which worked out great because we were like a NASCAR pit crew swapping out weights.
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