Today's WOD
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Warm up:
3 min DUs
Alt Tabata: Handstand Holds & Hand Release Push Ups
Shoulder Mobility work
2 Rounds: 10 PVC Passthroughs & 4 Broad Jumps
Bergerner Warm up
Strength/Skill:
Find new 5 RM Strict Press
155# New PR!
WOD:
Open WOD 11.1
10 min AMRAP
30 DUs (scaled to 15 attempts),
15 Power Snatch @75#
Completed 3 rounds 5 reps0 -
Yesterday:
WOD 1:
10 back squats @ ~90% of 8RM
3 rope climbs
20 toes to bar
10 push jerks
x 3 rounds
WOD 2:
30 double unders
15 KB swings
x 12 min AMRAP
Today:
WOD 1:
Power cleans partner ladder (ie; taking it in turns to do 1 each, 2 each, 3 each, etc)
18 min AMRAP
My partner and I completed 12 each
WOD 2:
in 4 mins
- 400m run
- 1 max set HSPUs
- max burpees in remaining time
1 min rest
x 4 rounds0 -
Warm up:
500m row
Alt Tabata: Couch Stretch & Figure Four Stretch
Inchworms
30 Sec. Spread Eagle Stretch
2 rounds: 10 KBS @40# & 10 Air Squats
Strength/Skill:
Find new 1RM Overhead Squat
Worked up to new PR of 175#
WOD:
Tabata Times:
Tabata KBS @50#
Rest one minute
Tabata Pull Ups
Rest one minute
Tabata Row for calories
- Score is lowest reps/cals for each tabata - I scored: 8-3-70 -
Solid WOD yesterday
Bar Facing Burpees 60
OHS 30 95/45
Ring Rows 10
Take 2 min rest
Dead lifts 10 55% of max
Dead lifts 9 65% of max
Dead lifts 6 75% of max
Dead lifts 8 80% of max
Dead lifts 6 85% of max
Dead lifts 4 90% of max0 -
SWOD
18 min emom
Odd min = 3 hang snatch or hang clean (athletes choice)
Even min = max plan hold
WOD Open Gym
I was able to up my max on my cleans. I'm at 130lbs now.0 -
Warm up:
750m row
Alt Tabata: Broad Jumps & PVC Muscle Cleans
Inchworms
Burgener
Strength/Skill:
Power Cleans
Work up to heavy clean, and set new 1RM is possible
I only got to my current PR of 220#
WOD:
Power Clean Ladder:
Perform 1 rep every 1:30 (then rest the remaining time) for 10 rounds, increasing 10 lbs each round
I went up to 195#, but I also did 10 situps after each PC rep0 -
Warm up:
2x: 250m Row & 20 DU's
Alt. Tabata: Couch Stretch & Spidermans
10 Pause Air Squats
10 Wall Balls
10 Med Ball Weighted Sit Ups (Touch the ball behind you and in front of you each time)
Strength/Skill:
Pause Front Squats 5x3 @ 75-80% of 1RM - Pause for 2 seconds in the bottom of each rep
225#, 225#, 235#, 235#, 235#
WOD:
5 Rounds for Time:
10 DB/KB Thrusters (each hand has a kb/db) (45#)
10 Box Jump Overs @24"
10 Med Balll Weighted Sit Ups @20#
Finished in 12:380 -
SWOD
Front rack lunges
5-5-5-5 (each leg)
Rest
3 x ME (rest as needed between sets)
Muscle-ups
Or
C2b/pull-ups
WOD
6 min running clock
2 min max cal row
2 min rest
2 min max wallballs (20-14)
Cal + wallballs = score0 -
I did a double WOD today
WOD 1
Team of 2
20 min AMRAP
30 rings rows
60 burpees
90 dubs/270 singles
WOD2
4 burpees EMOM
30 OHS
30 Pistols ( I did air squats)
30 Thrusters
30 Ring Dips
3 X 800 meter runs (rest after each run)0 -
Warm up:
500m row
Alt Tabata: Handstand Hold & PVC Thrusters
Broad Jumps
Samson Stretch
Spidermans
Strength/Skill:
Strict Press 4x5 @90% of 5RM
90% for me should have been 185#, but wasn't feeling strong today and could only manage 155#...Hopefully it was just fatigue
WOD:
4, 3 minute AMRAP of:
3 Thrusters @95#
6 Paralette Push-ups
9 Squats
-Rest 1 minute in between rounds-
Score is total rounds and reps - 10 rounds 5 reps0 -
SWOD
Back Squat
2RM
WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)0 -
WOD
7 minutes 100/65
Thrusters, 3 reps
3 Chest to bar pull-ups
Thrusters, 6 reps
6 Chest to bar pull-ups
Thrusters, 9 reps
9 Chest to bar pull-ups
Thrusters, 12 reps
12 Chest to bar pull-ups
Thrusters, 15 reps
15 Chest to bar pull-ups
Thrusters, 18 reps
18 Chest to bar pull-ups
21
21
24
240 -
Warm up:
2x: 250m row & 20 DU's
Alt Tabata: Handstand Holds & Static Dip Holds
2X: 10 HRPU's & 10 PCV Muscle Cleans & 10 V-ups
Burgerner Warm up
Strength/Skill:
Gymnastic Work:
4 rounds of:
Handstand Walk practice (I worked on holding a handstand without using the wall)
Muscle Ups practice (10 ring dips & 10 ring rows)
30 seconds L-Sit in parallettes
Rest 1 minute
WOD:
Elizabeth:
21-15-9
Power Cleans @135#
Ring Dips (I scaled to having my toe on the ground for the dips because I'm still sore from Monday's workout)
Finished in 10:47, which was slower than my last time which is frustrating0 -
SWOD
5 Rounds rest as needed between each
Handstand Hold 30 seconds
Shank arms out and then perform max hspu
5 Rounds
10 TTB
10 Wall Balls - 20/14 (10/9 feet)0 -
Strength / Skill:
EMOTM for 15 minutes:
Min 1-5: 3 clean pulls
Min 6-10: 3 power cleans
Min 11-5: 1 clean + 2 front squat (2 second pause at the bottom of each squat)
* Ended up hitting a PR my full clean @ 195#.
WOD (6:34Rx)
5 Rounds For time:
10 Hang Power Cleans Unbroken (95#)
15 Wall Ball Shots Unbroken (20# to 10ft)0 -
Warm up:
500m row
Alt Tabata: Handstand Holds & Arm Circles
Side to Side Hamstring Stretch
Inchworms
2x: 5 Box Jumps @24" & 7 KB SDHP @35# & 9 HRPU
Strength/Skill:
Find 5RM Strict Press
I worked up to my current PR of 155#
then 1 ME 500m Row - 1:34
WOD:
15 min AMRAP:
9 Deadlifts @155#
12 HRPUs
15 Box jumps @24"
Finished 5 rounds 9 reps
I then did bonus ab work afterward of:
4x:100 flutter kicks
then ME situps - 540 -
Swod
5 min amrap
11.3
Squat clean to overhead
165-105
( thruster, press, push press, push/split jerk)
WOD
10 min amrap
2 muscle-ups
4 hspu
8 kb (70-44)0 -
WOD A
Dead lifts 5 205/135
Wall Climbs 4
20 sec between Dead lift and wall climbs
3Rounds
Then 2 minute rest..
WOD B
Double under 40 Scale 120 singles
KB Swings 20 55/35
HSPU 10
Run 800 m
HSPU 10
KB Swings 20 55/35
Double Under 40 Scale 120 singles0 -
100 hand release burpees for time. 7:38.0
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100 hand release burpees for time. 7:38.
Nice job. one of the first WODs I did (maybe 2 weeks into CF) was 100 burpees for time. I think it took me 22 minutes. One of these days I need to re-test that.0
