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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