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Today's WOD

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Replies

  • SnicciFit
    SnicciFit Posts: 967 Member
    Today's WOD:

    5 rounds for time

    20 hand release push-ups (did mine on my knees)
    20 KB swings (used 25# KB)
    20 butterfly sit ups

    Took me 16:35 but i finished, damn it!!

    Hope you all have a great weekend...I'm gonna go have a big bowl of pho now!

    Great WOD! When I was first trying to do "regular push-ups", my coach gave me a pointer that worked VERY well. Rather than doing them on my knees, she had me roll up to a plank and then plank down (working the negative). Within days I was doing regular push-ups no problem! Even now, if we have a high level of push-ups in a WOD and my arms are becoming fatigued, I do the "roll up" method and never use my knees anymore. :happy:
  • Dmkolls
    Dmkolls Posts: 150 Member
    This is what they have planned for us today:

    Back Squat (5 x 1 )

    @95%+
    Go for a new 1RM

    Metcon (5 Rounds for reps)

    EMOM 5 min
    15 Wall ball (20/14)

    Metcon (5 Rounds for reps)

    If you trip, start over at 1.
    EMOM 5 min
    30 Unbroken Double unders

    I have yet to master the DU but I'm thisclose to getting it. =)
  • lstewart_3
    lstewart_3 Posts: 807 Member
    Today is a WOD similar to SEALfit. I am really excited!!



    7 min EMOM 1 Squat Snatch + 4 OHS 135/95
    WOD
    4 RFT
    5 Curtis P's 135/95
    15 Pull Ups
    400 m run
  • SnicciFit
    SnicciFit Posts: 967 Member
    Today is a WOD similar to SEALfit. I am really excited!!



    7 min EMOM 1 Squat Snatch + 4 OHS 135/95
    WOD
    4 RFT
    5 Curtis P's 135/95
    15 Pull Ups
    400 m run

    I had to google "Curtis P's." I love those complex moves!
  • kevie1021
    kevie1021 Posts: 543 Member
    Part A: 7 sets: 1 hang p. clean + 2 jerks

    Part B: EMOTM for 5 min:

    2 hang cleans at heaviest weight you lifted today (175#)

    2 min rest

    EMOTM for 5 min:

    3 push jerks at 80% of heaviest jerk today (135#)


    Wasn't super bad today
  • booyainyoface
    booyainyoface Posts: 409 Member
    ours was a killer!

    1x30 unbroken bench presses

    150 DU buy-in
    30 strict pullups
    30 Burpee-deadlifts
    30 strict HSPU
    then 20/20/20
    then 10/10/10
    100 sit up buy out.
  • kevie1021
    kevie1021 Posts: 543 Member
    ours was a killer!

    1x30 unbroken bench presses

    150 DU buy-in
    30 strict pullups
    30 Burpee-deadlifts
    30 strict HSPU
    then 20/20/20
    then 10/10/10
    100 sit up buy out.

    Damn! How did you survive? Awesome job!
  • booyainyoface
    booyainyoface Posts: 409 Member
    ours was a killer!

    1x30 unbroken bench presses

    150 DU buy-in
    30 strict pullups
    30 Burpee-deadlifts
    30 strict HSPU
    then 20/20/20
    then 10/10/10
    100 sit up buy out.

    Damn! How did you survive? Awesome job!

    barely. i had to kip so i didn't RX it... oooh well :)
  • Iri_2
    Iri_2 Posts: 349 Member
    Part 1:

    4 sets of:
    20 KB swings
    10 KB squats
    10 KB rows (10 each arm)
    I used a 8kg kettle bell.

    Part 2:

    2 sets of:
    4 min: 400m run + burpees
    2 min rest
  • SnicciFit
    SnicciFit Posts: 967 Member
    Ok, today's WOD was cuh-razy.

    Strength: 5x2, 1,1 BS @ 100% of 3 rep max (I did 85, 95, 95lbs)

    WOD:
    Every 90 seconds for 15 minutes (10 total rounds):

    21 Double unders (I did tuck jumps)
    7 Pullups (jumping from box)
    3 Ground to Overhead (C&J 53lbs)
  • TXBecki
    TXBecki Posts: 40
    I do one-on-one sessions at my box. Last night's WOD was fun, and I learned I'm terrible at basketball!

    Warm-up: 2 rounds - 200m run, 10 squats, 10 ring rows, 10 ring dips, 10 butterfly situps, 10 pushups; finish with 400m walk with 10 kilo plate

    A game of HORSE with Coach (there's basketball hoop in the alley behind our box), "penalty" for every letter I earned.
    H: 150m tire drag
    O: 150m tire drag, 20 ring dips
    R: 150m tire drag, 20 ring dips, 10 pull-ups
    S: 150m tire drag, 20 ring dips, 10 pull-ups, 10 weighted sit-ups (w/ 10K plate)
    E: 150m tire drag, 20 ring dips, 10 pull-ups, 10 weighted sit-ups (w/ 10K plate), 250m run/250m walk
  • alysa521
    alysa521 Posts: 137 Member
    Yesterday's was rough, but the kind when you are done I surprised myself with the results.

    Tabata Row (10 cycles instead of 8) for total distance- I managed 1037M

    then

    AMRAP 1 min on 1 min off for 20 min (10 total work intervals)
    As many reps of the bear complex you can do (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from the back), but unlike the bear you could drop it after each cycle

    I did 39 cycles in the 10 work minutes at 83#, which also is currently my PR for the bear complex (the 7 cycles without dropping the bar), so i was super happy to get 39 total.
  • lstewart_3
    lstewart_3 Posts: 807 Member
    50 wall balls 20/14
    25 box jumps 24/20
    40 wall balls
    20 push press 115/75
    30 wall balls
    15 SDHP 115/74
    20 wall balls
    10 burpees
    10 wall balls
    5 bar roll outs

    going to be a fun one today
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Today's WOD is bound to be one that brings me to tears of frustration:

    20 min max effort -
    5 Jump Squats
    4 Parallette Shoot Throughs
    3 Burpees
    2 Wall Walks
    1 Turkish Get-Up (55lbs/35lbs)

    Shoot throughs are the devil and burpees are my arch nemesis.
  • kezell83
    kezell83 Posts: 112 Member
    A modified "Helen"
    3 Rx
    400 Meter Sprint
    21 Kettlebell Swings
    6 Pushups
    6 Dips

    And who knows on the warmup, like a t-shirt I seen. "Your workout is my warm-up"
    And I know that's right!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    Row 1 min at each damper settings: 1,3,5,7,9
    Spidermans
    30 sec handstand hold
    10 Sumo deadlift high pull w/52# kettlebell
    10 kb swings w/52# kb
    10 toes to bar
    repeat

    Strength:
    Death By Thruster 10 min - on the first min, do 1, on the second min, do 2...etc until failure. When you fail, start over at 1, then 2, until time is up. Did 7 rounds @115# before failure and restart

    WOD:
    For time: 15-12-9-6-3 SDLHP @95#, Toes to Bar (completed in 7:58)

    Post WOD:
    Bonus tabata ab work of situps and planks

    Today was short but it kicked my *kitten*!
  • kevie1021
    kevie1021 Posts: 543 Member
    50 wall balls 20/14
    25 box jumps 24/20
    40 wall balls
    20 push press 115/75
    30 wall balls
    15 SDHP 115/74
    20 wall balls
    10 burpees
    10 wall balls
    5 bar roll outs

    going to be a fun one today

    Holy hell! God speed!
  • T_R_A_V
    T_R_A_V Posts: 1,629 Member
    7 95 lb thrusters, 5 push ups, 7 95 lb thrusters, 10 push ups, 7 95 lb thrusters, 15 push ups, 7 95 lb thrusters, 20 push ups,7 95 lb thrusters, 20 push ups, 7 95 lb thrusters, 15 push ups, 7 95 lb thrusters, 10 push ups, 7 95 lb thrusters, 5 push ups. 5:32, was my time and my triceps have been cramping up terribly since this WOD this mrng
  • SnicciFit
    SnicciFit Posts: 967 Member
    7 95 lb thrusters, 5 push ups, 7 95 lb thrusters, 10 push ups, 7 95 lb thrusters, 15 push ups, 7 95 lb thrusters, 20 push ups,7 95 lb thrusters, 20 push ups, 7 95 lb thrusters, 15 push ups, 7 95 lb thrusters, 10 push ups, 7 95 lb thrusters, 5 push ups. 5:32, was my time and my triceps have been cramping up terribly since this WOD this mrng

    You might have trouble getting your toothbrush to your mouth later ;)
  • kevie1021
    kevie1021 Posts: 543 Member
    Todays actual WOD was:

    15 min amrap:
    10 Power Snatches @95#,
    100m Farmers Carry w/50# db in each hand

    I got through 5 rounds
  • SnicciFit
    SnicciFit Posts: 967 Member
    Today's WOD:
    4rds of Run 400m, rest 2:00

    I hit a PR with my first round being 1:43 :happy: My record in April was 1:52.

    Then we did some Tabata ab work
  • kevie1021
    kevie1021 Posts: 543 Member
    Today's WOD:
    4rds of Run 400m, rest 2:00

    I hit a PR with my first round being 1:43 :happy: My record in April was 1:52.

    Then we did some Tabata ab work

    Great work!! I don't think I will ever come close to touching that!
  • Iri_2
    Iri_2 Posts: 349 Member
    Strength part:

    4sets of:
    20 weighted overhead lunges
    5 ring rows
    45 second plank

    WOD:

    10 min AMRAP:
    10 DB Ground to overhead (10 each arm) 5kg
    100m run
    I made it through 5 rounds.
  • sara_m83
    sara_m83 Posts: 545 Member
    Today we did:

    Lift - 10 sets of 3 position snatch

    WOD - Amanda
    9-7-5
    Snatches (all I remember is the weight for women is 42.5kg, which is way more than I can snatch)
    Muscle-Ups (modified with ring rows and ring dips)
  • kezell83
    kezell83 Posts: 112 Member
    06/20/2013
    3 Rx 21:15:9
    wallballs
    pushups

    Handstand Practice

    Cashout: Tabata Row 4 minute


    06/21/2013
    "Angie"
    100 Pullups
    100 Pushups
    100 Sit Ups
    100 Squats

    That is for this evening after work. Sorta dreading this one
  • SnicciFit
    SnicciFit Posts: 967 Member
    Today:

    Run 400m
    40 HR Pushups
    30 Single Arm KB OH Walking Lunges (15l/15r) - used 20lb KB (Down from 25lbs to try to get wrist strength better)
    20 Power Cleans - 53lbs (once I started getting under the bar properly, this weight seemed too light)
    30 HR Pushups
    20 Single Arm KB OH Walking Lunges (15l/15r)
    10 Power Cleans
    Run 400m

    Great WOD for a Friday morning! My hubby also joined us for the 6am class (he's usually a PMer due to working 3rd shift), so that was awesome!!! :happy:
  • lstewart_3
    lstewart_3 Posts: 807 Member
    Elizabeth
    21-15-9
    Cleans 135/95
    Ring dips


    Annie
    50-40-30-20-10
    Double Unders
    Sit Ups
  • SnicciFit
    SnicciFit Posts: 967 Member
    Elizabeth
    21-15-9
    Cleans 135/95
    Ring dips


    Annie
    50-40-30-20-10
    Double Unders
    Sit Ups

    Dang! 2 benchmark ladies in one day!
  • Iri_2
    Iri_2 Posts: 349 Member
    Today was:
    In teams of 2, 4 sets each
    250m row
    5 single arm push press
    10 goblet squats
    20 burpees

    We finished in 27:37
  • lstewart_3
    lstewart_3 Posts: 807 Member
    Elizabeth
    21-15-9
    Cleans 135/95
    Ring dips


    Annie
    50-40-30-20-10
    Double Unders
    Sit Ups

    Dang! 2 benchmark ladies in one day!

    with no rest in between!! as soon as you finished elizabeth it was right into annie
This discussion has been closed.