Today's WOD
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Well I don't think my pic is showing up so this
3x5 front squats @ 65%
10 min emom 3 snatch pulls medium weight.
Metcon
4 rounds
15 wall balls, 15 kbs, 15 goblet squats, 15 ghd sit ups or weighted sit ups0 -
Front Squats 5-5-5-5-5
THEN
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Finally the weather is getting nice enough here to run! It's been a lonnngggg winter of rowing.0 -
KellyAnn1286 wrote: »Front Squats 5-5-5-5-5
THEN
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Finally the weather is getting nice enough here to run! It's been a lonnngggg winter of rowing.
Good one. Love the running WODs
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Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
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bostonwolf wrote: »Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
We did this one a couple of weeks ago. Got lots of PRs that day
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Yeah funny how that happens when you forget how much weight is on the bar, huh?0
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bostonwolf wrote: »Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
With my weakness on OLY lifts and strength on deadlift, I'd be on deadlift for most of the workout.
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This is gonna be murder
30 Wall Ball Shots 20/14
10 Muscle-ups
10 Squat Cleans 225/155
10 Muscle-ups
30 Wall Ball Shots
3 Rounds for time:
14 Thrusters 95/65
7 Burpee Pull-ups
For time:
50 GHD Sit-ups
50 Calories Rowing
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^That strikes me as being excessive, but I guess if they pull one out like that every few weeks it's not too bad.0
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AllanMisner wrote: »bostonwolf wrote: »Good one for us today.
"Barbell Heaven"
Starting with an empty 45/35 lb barbell, adding 10 lbs every minute:
(beginners add 5lbs instead if necessary)
Perform 1 Snatch per minute until no longer able,
--then--
Perform 1 Clean & Jerk per minute until no longer able,
--then--
Perform 1 Deadlift per minute until no longer able.
With my weakness on OLY lifts and strength on deadlift, I'd be on deadlift for most of the workout.
I got to 145 snatch, 195lbs on C&J and then the rest of it on deadlift. Most people should spend more than 1/3 or the time on deadlifts.
Mine are behind as well but getting better. I failed on 345 which is a number I can get in a "normal" lifting workout. Felt my lower back rounding on the pull and dropped it immediately and tapped out. We had three guys on our bar which worked out great because we were like a NASCAR pit crew swapping out weights.
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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
