Today's WOD
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bostonwolf wrote: »^That strikes me as being excessive, but I guess if they pull one out like that every few weeks it's not too bad.
It's a monster mash. We do them weekly. Usually on Saturday, but since there's a 5k that lots of people are participating in, the gym is closed Saturday0 -
Then I'll just stick with "that strikes me as excessive"
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bostonwolf wrote: »Then I'll just stick with "that strikes me as excessive"
I won't lie, as the time draws near I'm
Getting very nervous about it.0 -
4 rounds for time of
400m run, 20 toes to bar, 10 clapping push ups.0 -
20 minutes, EMOTM alternating. HSPU and T2B. I'll probably do wall walks and K2E. You pick the rep scheme. I'm thinking 4 wall walks, 8 K2E0
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We had a crazy Metcon this time:
Three rounds for time
- 500m Row
- 18 Box Jumps (24/20)
- 18 Toes to Bar
- 18 Wall Ball (20/14)
- 85 Double Unders/225 Single Unders
25 Minute Time Out
By the time I got through one round, I was toasted. Made it through the T2B on the second round when we hit 25 minutes. Only one person made it through the entire workout within time (for the entire day).
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AllanMisner wrote: »We had a crazy Metcon this time:
Three rounds for time
- 500m Row
- 18 Box Jumps (24/20)
- 18 Toes to Bar
- 18 Wall Ball (20/14)
- 85 Double Unders/225 Single Unders
25 Minute Time Out
By the time I got through one round, I was toasted. Made it through the T2B on the second round when we hit 25 minutes. Only one person made it through the entire workout within time (for the entire day).
Love it all except the double unders.
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bostonwolf wrote: »20 minutes, EMOTM alternating. HSPU and T2B. I'll probably do wall walks and K2E. You pick the rep scheme. I'm thinking 4 wall walks, 8 K2E
Love wall walks! They're not programmed nearly enough at my box
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AllanMisner wrote: »We had a crazy Metcon this time:
Three rounds for time
- 500m Row
- 18 Box Jumps (24/20)
- 18 Toes to Bar
- 18 Wall Ball (20/14)
- 85 Double Unders/225 Single Unders
25 Minute Time Out
By the time I got through one round, I was toasted. Made it through the T2B on the second round when we hit 25 minutes. Only one person made it through the entire workout within time (for the entire day).
Love it all except the double unders.
You’re a little sick in the head... j/k
I just don’t have an engine for WODs like this.
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3 position Snatch- (ground+low hang+high hang) 1,1,1,1,1,1,1
Then
150 Pullups for time
Every 30 seconds do 3 burpees
Those burpees at each 30 second mark going to be the death of me.0 -
run 1.5km
20 box jumps
3 rope climbs
20 pull ups
8 stone lifts
20 shoulder to overheads
repeat until 25min cap reached0 -
KellyAnn1286 wrote: »3 position Snatch- (ground+low hang+high hang) 1,1,1,1,1,1,1
Then
150 Pullups for time
Every 30 seconds do 3 burpees
Those burpees at each 30 second mark going to be the death of me.
wow - 150 pull ups?????0 -
We did the following WOD in pic. Our box is focusing on building strength these next 6 weeks along with a lot of strict movements. My body is definitely feeling the volume and load difference this week. Rest days will be important
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Mummyadams wrote: »KellyAnn1286 wrote: »3 position Snatch- (ground+low hang+high hang) 1,1,1,1,1,1,1
Then
150 Pullups for time
Every 30 seconds do 3 burpees
Those burpees at each 30 second mark going to be the death of me.
wow - 150 pull ups?????
Yes and Ugh it was as bad as it sounds, my hands ripped by the 85th rep but the burpees every 30 seconds were the real killer. I think theres somthing wrong with my coaches this week. The snatch complex was fun though.0 -
EMOTM 20. 3 Front squats, escalating weight until you hit a max.
WOD:
3 Rounds for time
16 bar facing burpees
12 T2B
8 Z press 105/65 (I will probably scale to 65...zpress is tough)0 -
Push Press 3,3,3,3,3
THEN
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 1.5x bodyweight
Push-ups (double reps)
Power Cleans 1x bodyweight
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bostonwolf wrote: »EMOTM 20. 3 Front squats, escalating weight until you hit a max.
WOD:
3 Rounds for time
16 bar facing burpees
12 T2B
8 Z press 105/65 (I will probably scale to 65...zpress is tough)
Never heard of a Z press and had to google. That does look tough!
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Here is what I did yesterday
Strength 1:
Deadlift - sets of 10. Got up to 265
Benchpress - sets of 10. Got up to 215
Ring rows - sets of 10, 3 second pause at the top
Strength 2:
Hanging leg raise - go to failure for 3 to 5 sets
HSPU - go to failure for 3 to 5 sets
WOD:
3 rounds for time
9 HSPU
15 box jump overs (30/24)
21 wall balls (20/14)
I finished in 9:57. I used a plate and a mat for the HSPU but otherwise it was RX.0 -
On deck for today
Strength:
OHS - sets of 3
Snatch balance - sets of 3
Skill:
Snatch practice - 3 snatches every 60 seconds for 7 minutes
WOD:
Modified "Amanda"
HS Walk 50 ft.
MU: 9,7,5
Squat Snatch: 9-95/135, 7-115/155, 5-135/175
Scaled:
Wall Walks x5
w/9,7,5 of:
CTB Pullup (>Pullups x2)
Ring Dips (>HR Pushups)
Squat Snatch: 9-65/115, 7-75/125, 5-85/135 (>OH Squats)
I will be doing the scaled with wall walks, CTB, and snatches
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Today we do Annie. I like Annie ok. She's not my BEST friend, but I can tolerate her.0
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Today:
Deficit deadlifts (standing on plates) 5 rep set, no bounce (stop and reset at the bottom)
Then Partner Christine 3 rounds for time (each partner does 3 rounds)
500m row
12 BW Deadlift
21 box jumps (24/20)
I will probably scale the deadlift weight down and do 20 inch jumps.0 -
Love me some Annie- best friends forever!Today we do Annie. I like Annie ok. She's not my BEST friend, but I can tolerate her.
Yestereday was this- Had to post because it really was a SUPER fun one.
Push Press 1,1,1,1,1
THEN
5 rounds for time of:
7 Deadlifts 275/185
30 Air Squats
7 Handstand Push-ups
Today “Filthy 50″ Looking forward to seeing my improvement on this one as it's been a while.
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
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Oooh love me filthy 50! Hope you better your previous time.
Today we did:
row 1500m
3 x 10 - strict push press (I substituted for cleans due to shoulder issue)
10 - TTB (sub with ring rows)
WOD:
21, 15, 9
Thrusters (subbed with KB swings / heavy / shoulder height)
Box Jumps
Wall Balls
Pull Ups (subbed with goblet squats)
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Here is what I will be doing tonight:21-15-9 (15 min cap)
8 OH Squats (65/95/135)
7 Thrusters (65/95/135)
6 Deadlifts (65/95/135)
8 HSPU
7 Ring Dips
6 HR Pushups
6 OH Squats
5 Thrusters
4 Deadlifts
6 HSPU
5 Ring Dips
4 HR Pushups
4 OH Squats
3 Thrusters
2 Deadlifts
4 HSPU
3 Ring Dips
2 HR Pushups
Looks fun right? RIGHT?!?!?0 -
Here is what I will be doing tonight:21-15-9 (15 min cap)
8 OH Squats (65/95/135)
7 Thrusters (65/95/135)
6 Deadlifts (65/95/135)
8 HSPU
7 Ring Dips
6 HR Pushups
6 OH Squats
5 Thrusters
4 Deadlifts
6 HSPU
5 Ring Dips
4 HR Pushups
4 OH Squats
3 Thrusters
2 Deadlifts
4 HSPU
3 Ring Dips
2 HR Pushups
Looks fun right? RIGHT?!?!?
Good Lord with that rep scheme and that many different movements i'd lose my mind trying to keep track.
Today
3 rounds max reps GHD Situps
3 rounds max reps Glute Ham Raises
Find Max height box jump (Should be called death by box jump)
Then
Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk, 135 lbs in the first 1 min,
2 Clean & Jerks, 135 lbs in the second 1 min
3 Clean & Jerks, 135 lbs in the third 1 min
...
Continuing this for as long as you are able.
Use as many sets each minute as needed.
Substitutions: 95#, 65#, 45#
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Here is what I will be doing tonight:21-15-9 (15 min cap)
8 OH Squats (65/95/135)
7 Thrusters (65/95/135)
6 Deadlifts (65/95/135)
8 HSPU
7 Ring Dips
6 HR Pushups
6 OH Squats
5 Thrusters
4 Deadlifts
6 HSPU
5 Ring Dips
4 HR Pushups
4 OH Squats
3 Thrusters
2 Deadlifts
4 HSPU
3 Ring Dips
2 HR Pushups
Looks fun right? RIGHT?!?!?
Good grief!
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Thursdays are usually skill/bodyweight days around our gym (since they're the days many people rest based on the 3/1/2/1 scheme). We had a fun little workout of a 4min tabata of v-ups for reps, and then a partner WOD: 8 minute AMCAP (as many calories as possible)--partner 1 can only row while the other is holding a plank. As soon as you break the plank, you have to switch. Then immediately into 60 air squats/60 16kg(24kg for guys) KB swings--again, you can only count reps while your partner holds the plank. This was my day, peoples. haha! Planks? V-Ups? Air Squats? KB swings? Yessir....0
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