Today's WOD
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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:0 -
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.
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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 run0 -
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!0 -
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 today0 -
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.0 -
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!0 -
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
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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 rest0 -
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)0 -
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 walk0 -
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.0 -
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 today0 -
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.0 -
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!0 -
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*!0 -
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!0 -
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 mrng0
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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
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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 work0 -
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!0 -
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.0 -
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)0 -
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 one0 -
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:0 -
Elizabeth
21-15-9
Cleans 135/95
Ring dips
Annie
50-40-30-20-10
Double Unders
Sit Ups0 -
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!0 -
Today was:
In teams of 2, 4 sets each
250m row
5 single arm push press
10 goblet squats
20 burpees
We finished in 27:370 -
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 annie0
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