Today's WOD
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Warm Up
3x10
ring rows
push ups
GHD sit ups
air squats
Mobility
Dislocates
Hip mobility-athlete picks two stretches-accumulate 3 minutes total
Strength
1 rd in succession:
strict press to failure
push press to failure
push jerk to failure
-beginners-50% of 1RM, intermediate-75% of 1RM, advanced-85% of 1RM
-barbell does not touch the ground
WOD
4 rds
400m run
10 pistols R leg
10 pistols L leg
15 T2B0 -
WOOOOOHOOOOOOOOOOOOO!!!!!!!!!!! Finally back to CF today :happy: :happy: :happy:
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Strength/Skill – Choose one, both if time allows
5 x 5 Squat Snatches, touch and go, <= 60% (Most recent 1 rep max power snatch)
4 x 7 High Bar Back Squats, across (Last week’s HBBS)
Our Tabata scoring was a little different this time. We took our highest reps from each exercise and added them up. I got 45. I did the 4x7 HBBS @ 83lbs (about 65% of my 1RM). I then did a little ring stability work.
Yay for no shoulder pain!!!!!!!0 -
WOOOOOHOOOOOOOOOOOOO!!!!!!!!!!! Finally back to CF today :happy: :happy: :happy:
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Strength/Skill – Choose one, both if time allows
5 x 5 Squat Snatches, touch and go, <= 60% (Most recent 1 rep max power snatch)
4 x 7 High Bar Back Squats, across (Last week’s HBBS)
Our Tabata scoring was a little different this time. We took our highest reps from each exercise and added them up. I got 45. I did the 4x7 HBBS @ 83lbs (about 65% of my 1RM). I then did a little ring stability work.
Yay for no shoulder pain!!!!!!!
Awesome job! Welcome back!0 -
WOOOOOHOOOOOOOOOOOOO!!!!!!!!!!! Finally back to CF today :happy: :happy: :happy:
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Strength/Skill – Choose one, both if time allows
5 x 5 Squat Snatches, touch and go, <= 60% (Most recent 1 rep max power snatch)
4 x 7 High Bar Back Squats, across (Last week’s HBBS)
Our Tabata scoring was a little different this time. We took our highest reps from each exercise and added them up. I got 45. I did the 4x7 HBBS @ 83lbs (about 65% of my 1RM). I then did a little ring stability work.
Yay for no shoulder pain!!!!!!!
Awesome job! Welcome back!
Excellent on all counts! Today is my rest day, so I'm afraid I don't have anything to contribute today. Also, after having done Cindy, I must say I don't mind her much at all; guess we're in the same boat now, Kevie. :P0 -
WOD
7 x 400m Run
Rest 1:00 between rounds (hahaha)
Skill
5 rounds of:
:20 Handstand Hold, :40 Rest
Wod: 1:51/2:04/2:03/2:14/2:19/2:25/2:15 <
the shorter rest time killed me
Post-WOD: worked on kicking up0 -
10-11-13
Warm-up: Snatch Work - Practice Technique or work up to a heavy single
WOD: "DIANE"
21-15-9 for time of:
Deadlift (225/135)
HSPU
Cool Down: 800m run as a group0 -
Warm Up:
1000m Run
alt tabata: Inch Worms w/push ups and scorpions (on back)
Couch stretch
Hamstring Mobility
10 kb deadlift @60#
10 pause air squats
Strength/Skill:
Back Squats:
1x3 @225#
1x3 @255#
1x1 @290#
1x1 @325#
1x1 @345# (NEW PR!!!)
WOD:
Buy in: 45 toes to bar
Then: 3 rounds for time (12 min time cap)
15 deadlifts @135#
15 back squats @135# (need to clean it up and onto your back, cannot use racks)
Finished in 10:340 -
2 Rounds for Time:
Run 400 M
6 Shoulder Press (135/95)
Run 200 M
10 Push Press (135/95)
Run 100 M
14 Push/Split Jerk (135/95)
The shoulder press is definitely the limiting factor for me here. I'm looking forward to one day RXing the weight in a workout like this. I could probably have done heavier on the push press and the push jerk, but 55# is definitely my limit for the shoulder press. Wah wah. I feel good about my time, though; 15:38, and that's because I'm such a wussy runner.0 -
Todays WOD
5 rounds of:
10 Pull ups
15 Push Ups
20 Sit Ups
25 air squats
2-3 min rest between rounds.
I completed this with the rest period in approximately 27 mins.0 -
Todays WOD was Jack
20 min amrap
10 Push press
10 KB swings
10 Box jumps
Was a bit disappointed that I only managed 9 rounds but I really struggle with push press for some reason.0 -
Only 9? i'd say that was a job well done especially when you get more and more exhausted the more you do!0
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Garage Games World Wide WOD Day 1!
12 min AMRAP (beginner scaled):
25 Front Squats @ 55lbs
100 single rope jumps
25 Front Squats @ 75lbs
150 single rope jumps
25 Front Squats @ 95lbs
200 single rope jumps
Total Score = 315
Made it to 15 of the 95lbs Front Squats. My previous FS Max Weight was 85lbs, so PR!0 -
Garage Games World Wide Wod #2 (Beginner Division):
5 RFT:
58lb DL x 12
58lb HPC x 9
58lb push jerk x 6
16:33
Post-wod: 1 mile run in 9:40 (wasn't pushing very hard after that wod!)0 -
Warm Up:
3 min of SUs
Shoulder Mobility Stretches 4min
Windmill Stretches
Reverse Scorpions
2 rounds of: 10 HRPUs, 10 Muscle Cleans w/empty bar
2 rounds of: 20 sec static dip hold, 10 hang cleans w/bar
Strength/Skill:
Power Cleans:
2x1 @60% (115#)
2x1 @70%(135#)
3x2@80% (155#)
3x2@85% (165#)
WOD: Lurong Living Challenge:
12 Minute Time Cap:
100 DU/SU Buy In
Then: 5 Rounds: (LEVEL 3)
10 Power Cleans @145#
10 Ring Dips
Finished in 11:300 -
Strength
Front squat 3 x10 reps
WOD
12 min AMRAP
20 wallballs
40 Double unders (or 120 singles)
Havent mastered DUs yet so I did singles and got 4 rounds and 9 WBs :-)0 -
Garage Games World Wide WOD (Beginner) Day 3:
6:00 Time Limit
21-15-9
45lb power snatch
20" over the box jump
If time remaining: hand-release push-ups
I made it to 72. Got through the 21 & 15 of both movements. That was after warming-up & stretching for an hour! How do people do this??!!!!0 -
Found my new 1rm of cleans (12lb PR from last time!) worked on that for about 25 minutes
then...Cindy0 -
Found my new 1rm of cleans (12lb PR from last time!) worked on that for about 25 minutes
then...Cindy
Congrats on the new PR! That's a nice jump in weight!0 -
Warm Up:
3 min row
Alt tabata: air squats and handstand hold
Jerk Drops w/ PVC then empty bar
2 rounds: 10 ring rows, 10 ring dips
Strength/Skill:
Front Squat + Jerk:
1 set of 3 FS + 3 Jerks @125#
1 set of 3 FS + 3 Jerks @135#
1 set of 3 FS + 3 Jerks @145#
WOD: "Zach"
For time:
1-3-5-7-9 of:
Clean and Jerks @185#-175#-165#-155#-145#
Muscle Ups (scaled to 1 Chest to Bar & 1 Ring Dip = 1 MU)
20 min time cap
I got through the C&J's at 7 but then had to stop because I felt so nauseauous I thought I was going to puke. I may go back later today to try it again and get through it. Very disappointed with myself0
