Today's WOD
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WOD
Partners (2)
16 minute cap
400 Meter Run with wall ball
50 KB Thrusters
30 Overhead Walking Lunges0 -
WOD:
10-1
Dead lift
Hang power clean
Front squat
Push jerk
Back squat
(10 dead lifts, 10 cleans, etc then 9 of each, 8 of each, etc etc until the last round when it's one big complex)
RX for girls was 42.5kg and I did it with 37.5kg which I was happy with
Finisher:
Every minute on the minute until you can't complete within the minute
5 strict pull ups
5 burpees0 -
SWOD
Back Squat
3x10
Touch and Go
Snatch(h/p/s)
3.3.3.3
For Time 300 Double Unders
*If you can't do double unders today is the day you work on them0 -
Warm up:
500m row
Alt Tabata: Handstand Hold & Spread Eagle Stretch
Spidermans
Reverse Scorpians
10 PVC Pass Throughs
5 Burpees
Strength/Skill
- It's a de-load week at my box so lighter weights, higher reps -
Push Press 4x10 @50-60% of 5RM (100#, 100#, 105#, 115#)
WOD:
Open Wod 11.3
5 min AMRAP of Squat Clan and Jerks @155# (15 reps)
3 min of rest
Open Wod 12.1
5 min AMRAP of Burpees (44 reps)0 -
First day back to CF in nearly 2 weeks (I've been under the weather), so I scaled the reps back a bit on this one:
For time:
50-40-30-20-10 Wall Balls
25-20-15-10-5 Toes to Bar
I cut off the first round, so it looked like this:
40-30-20-10 Wall Balls (10lb ball)
20-15-10-5 Toes to Bar (mostly K2E, some T2B)
12:400 -
WOD 1:
1600m run
100 burpee chin ups (if using a band for chins, then do 5 burpees 5 chin ups x 20)
20 min cap
WOD 2:
250m row
15 ring rows
15 KB swings
60m sled
20 min AMRAP0 -
Pain.
Strength Work was 15 minutes to work up to a max weight for the following complex: 4 deadlifts, 3 hang power cleans, 2 front squats, 1 jerk press. Got up to 155, probably had 165 in me.
WOD was (for time)
25m walking lunge with plate overhead (25) then 50 air squats.
25m walking lunge, 40 squats.
25m, 30 squats,
25m 20 squats,
25m 10 squats
25m done.
13:30 or so. Pain. Lots of it.0 -
First ever Open workout today.
“Open WOD 11.5″
AMRAP 20
5 Power Cleans (145/100)
10 T2B
15 Wall Balls (20/14)
L3 – 135/85, Scale T2B #
L2 – 115/75, Knee Tucks, Med Ball 14/10
L1 – 95/55 or less, Med Ball Sit Ups, 10/6
your box's scaling is interesting. do a lot of boxes have specific levels of scaling with pre-set alternatives? i mean, i can't do 85# cleans for that many reps because my form is not great yet, but i can do wall balls @14 and toes to bar. so, at my box, i would do everything rx'd except i would probably do the cleans at 65#.0 -
I think they are just rough guidelines. I did 115 with sit ups just because we had a ton of people in class and the pull up bars were a choke point that night.
And you have it right. I did 14# wall balls just because the point of this is to keep moving and keep your heart rate up. I could have done it with 20# but would have to take more frequent breaks.0 -
First WOD in more than a week yesterday (was sick as a dog for most of last week):
16 min AMRAP
15 air squats
10 sit ups
5 pull ups
1 wall walk
I'm really trying to keep my lower body out of my workouts right now so that I can finally get past this stress fracture (and the knee problem that seems to have popped up from compensating for the heel injury), so I subbed 10 push ups for the air squats. Also scaled the pull ups to ring rows.
Completed 9 rnds + 10/10/0/00 -
I did my first RX WOD today. I'm so stinking proud of myself. It was probably one of the easier WOD we did but who care I did RX.
5- 10-15-20 progression
14# squat ball slams
24" box burpees
8:31 was my time.0 -
SWOD
Overhead Squat
20 rep max
WOD
Complete as many rounds as possible in 20 minutes of:
10 V-ups
15 Deadlift (135,95)0 -
I did my first RX WOD today. I'm so stinking proud of myself. It was probably one of the easier WOD we did but who care I did RX.
5- 10-15-20 progression
14# squat ball slams
24" box burpees
8:31 was my time.
That's awesome!0 -
My WOD tonight is gonna be a killer I think:Warm Up-3x10
Push ups
OHS w/pvc
Back extensions
Strict pull ups
Hollow rocks
Mobility- same as last week- 5 minutes
Skill- ME legless rope climb
- scale to rope climb, rope pulls
WOD
50 Du's
50 Wall balls 2014
50 Push press 75/45
50 Med ball sit ups
50 Burpees
If I don't make it, please speak of me fondly!! :laugh: :laugh: :laugh:0 -
Warm up:
3x DU practice & 15 Mountain Climbers
Walking Lunges
30 Sec. Handstand Hold
10 PVC Passthroughs
Bergerner Warm Up
Strength/Skill:
Power Snatch
Warm Up, then, 5 sets: 1 Snatch Grip DL +2 Snatch High Pulls +1 Power Snatch
I worked at 95# since they wanted us to focus and work on proper technique, so I stayed light about 60% 1RM
WOD:
EMOTM for 12 minutes:
Odd: 5 Touch and Go Power Snatches (95#)
Even: 125m row (I generally did it in about 20-25 sec)0 -
This was my WOD yesterday. It was called 'Human Sacrifice. I am feeling it today.
Fran -(8min time cap)
5min rest
Grace - (10 min time Cap)
5 min rest
Annie (12 min time cap)
I did Fran Rx with 95lbs at 7:58min
Grace Rx with 135lbs at 8:32min
Annie reached time cap. I can not do double unders well but did managed to get 5 unbroken so am happy with that.0 -
SWOD
Open(you pick)
I worked on cleans
WOD Five rounds for time of:
20 ring dips
14 Thrusters (115, 85)
This working on keeping those elbows up0 -
This was my WOD yesterday. It was called 'Human Sacrifice. I am feeling it today.
Fran -(8min time cap)
5min rest
Grace - (10 min time Cap)
5 min rest
Annie (12 min time cap)
I did Fran Rx with 95lbs at 7:58min
Grace Rx with 135lbs at 8:32min
Annie reached time cap. I can not do double unders well but did managed to get 5 unbroken so am happy with that.
Dude, you did awesome!0 -
Happy Friday! Here was our WOD today:
Warm Up
200 meter backwards run
Straight leg bear crawl
Toy Soldiers
Knee Ups
Quad Pulls
Toe Pulls
Squats (15 x 2)
Push Ups (10 x 2)
Scorpions (10 x 2)
No Skill today
WOD (can't remember the name)
3 Rounds/30 minute time cap
200 meter run w/KB 70lb/53lb
22 KB swings 70/53
22 KB lunges 70/53
22 KB squats 70/53
Made it to the third round and got five squats in before the 30 minute mark.....Happy I stuck with 53lbs the whole way through. Annoyed I didn't finish-the 200 meter run sucked up my time....there's no easy way to run with those darn things!0 -
Swod
1000 row
While others row work on snatch technique (h,p,or s) at light weight
WOD
7 rds
1 min of work
3 burpees
Remaining time ME clusters (95-65)
Rest 1 min between rds
Score = total number of
clusters0
