Today's WOD
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Yesterday:
For Time: 8:36
5 RFT
3 Wall Climbs
6 Goblet Squats 53 lb.
9 Box Jumps 30"
The box jumps and goblet squats were RX but on the wall climbs I did not get my chest all the way to the wall. It is a skill I need to work on for sure.0 -
Warm up:
500m row
10 PVC Passthroughs
Alt Tabata: Kip Swings & Static Ring Holds (modified to HRPU's because of my hurt wrist)
30 Second Spread Eagle Stretch
30 Seconds each leg Figure Four Stretch
2x: 10 HRPU & 10 OHS w/PVC
Strength/Skill:
1x3 OHS @60% 1RM
4x3 @70%
(I did back squats because of my wrist)
WOD:
For Time:
10 Ring Dips
1 Pistol
9 Rings Dips
2 Pistols
8 Ring Dips
3 Pistol, etc...
1 Ring Dip
10 Pistol
Finished in 10:40. Should have been faster but my wrist was extra sore today so I had to go slow0 -
Yesterday:
13 min AMRAP
6 power cleans (155/105)
12 HRPU
I scaled down to 85# cleans (kinda heavy for me) and did all of the pushups as negatives on my toes (I'm trying to get strong enough for strict pushups). I completed 6 full rounds plus 4 cleans in the 7th round. There were plenty of folks on the board with far more rounds completed than me, but I was fine with sacrificing speed to work on strength.0 -
Strength / Skill:
Strict Press - build to a heavy triple
2 AMRAP downsets @ 75% of the heavy triple.
3 sets strict pullups (done between AMRAP sets)
WOD:
For total time:
20 unbroken shoulders to OH (95#)
Rest 1 min
15 unbroken T2B
Rest 1 min
10 unbroken HSPU
Rest 1 min
Row or AD 30 Cal
Rest 1 min
10 unbroken HSPU
Rest 1 min
15 unbroken T2B
Rest 1 min
20 unbroken shoulders to OH
You're "done" any movement if you break up the set (ie. if you can't complete the designated # of reps for that iteration). Went Rx, dropped 2 reps on the final Shoulder to OH.0 -
Strength:
Snatch 5x3 @75% of 1RM
*work on speed from the 2nd & 3rd pull & positions
WOD-10Min EMOM
1Min-1 Burpee/Max OHS
2Min-2Burpees/Max OHS
3Min-3 Burpees/Max OHS…
Continue till 10min
*Must complete all burpees and at least 1 OHS within the minute
Snatches and OHS are my weakest movements so I was glad to get in some work on them today.0 -
Strength:
In pairs, alternating sets of 3 x touch & go power cleans
16 min AMRAP
**If you let go of the bar before completing 3 reps, you have to do 3 calories in airdyne bike
We completed 19 rounds (so 19 sets each) and I did 2 reps of the 20th
WOD:
Again in pairs
6 rope climbs (3 each, alternating)
400m run (together)
100 double unders (split however you want)
50 dead ball slams (split however you want)
50 DB push press (split however you want)
- 20 min AMRAP
This was tough. We completed one full round plus rope climbs and run0 -
Wednesdays are conditioning days at my Box .. that said ..
Part A)
10 Minute AMRAP (4+17 Rx)
10 pullups
15 Calorie Airdyne
20 Thrusters @ 45#
(10 minute rest - work on mobility)
Part
10 Minute AMRAP (5+7 Rx)
10 parallette shoot throughs (dip and pushup)
15 box jumps (24")
20 russian KBS @ 35#0 -
WOD
5rds
8 S2O (115-75)
10 deadlifts
12 box jumps (24-20)
Remaining time of amrap Burpees over bar0 -
Strength:
Front squats to 10RM, 5RM and 3RM - got my previous 1RM weight as my 3RM
Sets of 3 max weighted strict chin ups in between squats
WOD in pairs:
4 x wall to wall sprints, alternating - 7 min AMRAP
Sled up & back, alternating - 7 min AMRAP
250m row, alternating - 7 min AMRAP
According to my head coach, cardio/no shoulders = rest day. I disagree!!0 -
Skill
Kipping Pullups/5MIN EMOM
Strength
Deadlift 6x2
255-260-265-270-275-285
Cashout
50 Wall Balls 20 lb for time
1:450 -
Strength:
Front squats to 10RM, 5RM and 3RM - got my previous 1RM weight as my 3RM
Nice!0 -
Warm up:
2x: 250m row & 10 Jumping Air Squats
Alt. Tabata: Snatch Balance & Muscle Snatches
30 Sec each leg Figure Four Stretch
30 Sec each leg Couch Stretch
60 Seconds Spread Eagle Stretch
Strength/Skill:
7x1 complex of:
1 Squat Snatch from High Hang & 1 Squat Snatch from Low Hang
Focusing on form over weight, I stayed at 95#
WOD:
EMOTM 12 Min:
Odd: 1 Squat Snatch from High Hang
Even: 1 Squat Snatch from Low Hang (95#)
I also did 10 situps for the remainder of the minute after each lift0 -
WOD- 3 rounds of
15 deadlifts- 155#
15 wall balls- 14#
15 push balls- 14#
10:50Rx, not that great but I try!0 -
WOD 1
50 D.Us, 5 thrusters @ 75, 5 Chest to bars
40 D.Us, 4 thrusters @ 80, 4 Chest to bars
30 D.Us, 3 thrusters @ 85, 3 Chest to bars
20 D.Us, 2 thrusters @ 90, 2 Chest to bars
10 D.Us, 1 thruster @100, 1 Chest to bar.
11:56
-then-
WOD 2
30-20-10
Cal Row//Wall Balls//Burpees//Thrusters @ 45
23:26
RXed all.0 -
WOD 1
50 D.Us, 5 thrusters @ 75, 5 Chest to bars
40 D.Us, 4 thrusters @ 80, 4 Chest to bars
30 D.Us, 3 thrusters @ 85, 3 Chest to bars
20 D.Us, 2 thrusters @ 90, 2 Chest to bars
10 D.Us, 1 thruster @100, 1 Chest to bar.
11:56
-then-
WOD 2
30-20-10
Cal Row//Wall Balls//Burpees//Thrusters @ 45
23:26
RXed all.
Damn! Killer WOD's back to back! Great job!0 -
Strength/Skill:
Gymnastics Work
4 rounds:
Strict HSPU work (Did 2 rounds strict with 2 ab mats, then 2 rounds off of a 24" box)
Toes to Bar (10 reps each round)
Hollow Rocks for 30 seconds
WOD:
Tabatas:
Tabata Battle Ropes (score is lowest round reps - 25)
Tabata rowing (total cals - 60)
Tabata burpees (total reps - 31)
Tabata box jumps 24" (score is lowest round reps - 7)
Over all score is total from all 4 Tabata's - 1230 -
I've never been so close to walking out of the box upon seeing the whiteboard as I was this morning, but am so glad I did it. It was a killer, but felt great once finished.
WOD, in partners:
50 cal airdyne (alternating 5 cal each)
800m run together
2km row (alternating 250m each)
800m run together
6 x 120m sled (alternating 1 each)
800m run together
200 double unders (alternating max sets)
800m run together
Woot for cardio!! :P0 -
That is a lot of cardio, good for you on sticking it out and crushing it Jordy!0
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Strength/Skill:
8x1 Clean and Jerk
Lighter weight to focus on form (95#, 95#, 115#, 115#, 135#, 135#, 155#, 155#)
Wrist is not quite back, so it was still sore while doing this, or I would have gone a little heavier
WOD:
EMOTM 12 Min:
Clean and Jerk - @135#
I then did 10 situps after each lift during the rest time to get a little bonus ab work in0 -
I've never been so close to walking out of the box upon seeing the whiteboard as I was this morning, but am so glad I did it. It was a killer, but felt great once finished.
WOD, in partners:
50 cal airdyne (alternating 5 cal each)
800m run together
2km row (alternating 250m each)
800m run together
6 x 120m sled (alternating 1 each)
800m run together
200 double unders (alternating max sets)
800m run together
Woot for cardio!! :P
That sounds pretty fun actually! Killer, but fun. Good job!0
