Today's WOD
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That is a lot of cardio, good for you on sticking it out and crushing it Jordy!
Haha thanks! Didn't really have a choice once I'd started - I'd never live it down with the coaches if I walked out. A few months ago one guy walked out when he saw "Karen" on the board. They still bring it up :PThat sounds pretty fun actually! Killer, but fun. Good job!
It definitely made it a little more fun doing it in partners, and it was nice to see that I was faster than my partner, despite being an absolute cardio hater!!0 -
All strength work at my gym today:
3RM was 155Clean
3-2-1
*Finish each last rep with a Jerk
2RM was 165
1RM was 175
205-225-235-245-255Back Squat
5x2 Pyramid0 -
Craziness. I went to the WOD on Wed. and we did 30 DU's/15 power snatch AMRAP. I don't go on Thursdays due to a schedule conflict. Since that's the first Open WOD, I guess I'll be doing it again tomorrow. Deja vu.0
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Craziness. I went to the WOD on Wed. and we did 30 DU's/15 power snatch AMRAP. I don't go on Thursdays due to a schedule conflict. Since that's the first Open WOD, I guess I'll be doing it again tomorrow. Deja vu.
Funny, that's what we did too!0 -
Skill:
14 Minutes (alternating)
10 burpees
3 Push or Split Jerks (you're choice)
WOD:
12 minutes for time
55 KB swings 70/53#
45 Box Jumps 24/20
400 Meter Run
Rx'd in 8:38....KB swings nearly smoked me.0 -
Today's WOD sucked:
10 burpee pullups
20 K2E
30 KB Snatch #35
40 Wallballs #14
30 Turkish sit ups
20 pistols
10 HSPU (I have to do off a box instead).
For time
I completed in 17:070 -
WOD
10 Rounds
5 Front Squats 155/115
5 Pull-ups
Then 10 Rounds
3 Power Cleans 155/115
5 BB Push-ups
I scaled the weight on this down to 95. I thought I was moving pretty good but then people started to call "TIME" while I still had like 4 sets to go. One of my buddies came over and was watching me work then said, "why are you doing 10 push-ups??" Yep. I was doing 5 extra reps through 6 rounds. Needless to say I finished last in my class with a time of 18:36. Oh well! I would rather do too many reps and finish last than too few and finish first.0 -
14+9 RXWOD
"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
The push-ups are the real killer on this WOD.0 -
^^They sure are. Haven't done Cindy in a few months but I remember breaking the push ups into 2 sets pretty quickly!!
Todays WOD:
50 power cleans for time, 20 min cap
**I got mine done in 13 mins at 40kg, was too light, so my coach told me to do 10 more at 45kg after
Then
1 min ball slams
1 min KB swings
1 min double unders
x 5 rounds0 -
Last night I did this one:
I scaled down to 65 lbs and finished in 28:06. This was a modified version of "Helton."3 RFT
800 m Run
30 Hang Power Snatch 75/45
30 Burpees0 -
Recovery day today. 14.5 took a lot out of me and I haven't had a rest day since I did it. Yesterday was Nicole. Rx'd for the first time!0
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Yesterday:
Strength: Find your 1RM for clean
Hit a new PR at 120#!!
WOD:
12 min AMRAP:
8 back squats (135/105)
8 KB swings (70/55)
Scaled to 85# and 25#...finished 7 rounds + 11 reps0 -
Helen was fun yesterday. Definitely favors people from a running background. We had a male and female do it in under 8:30, both college runners.
I was at 13:57. The swings were pretty easy, I did ring rows and got pretty gassed for the last few reps. For me the runs were just something to slog through. As I get thinner those will get exponentially easier.0 -
This was a really fun Hero WOD today: Nutts.
WOD-
NUTTS
10 HSPU
15 Dead Lifts (250/175)
25 high box jumps (30/24)
50 pull ups
100 wall balls (20/14)
200 Dus
40 per leg OH plate lunges (45/25) *We can't run outside right now, so we had to sub this for a 400 m run with plate. I got 23:30 but I had to do the HSPU's from a box and use assistance on my pull ups. If I did it again, I would increase my DL weight above 175.0 -
Partner workout:
100 burpees, while partner holds HS, when they drop you change places
60 front squats while partner runs 200m, switching
1000 m row (500 each)
We completed in 18:08.
I puked a little for the first time ever during a WOD. LOL0 -
Yesterday:
Strength: Find your 1RM for clean
Hit a new PR at 120#!!
WOD:
12 min AMRAP:
8 back squats (135/105)
8 KB swings (70/55)
Scaled to 85# and 25#...finished 7 rounds + 11 reps
Great job on your PR.
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Partner workout:
100 burpees, while partner holds HS, when they drop you change places
60 front squats while partner runs 200m, switching
1000 m row (500 each)
We completed in 18:08.
I puked a little for the first time ever during a WOD. LOL
Haha I would have held that handstand for 30 mins if it meant no burpees!! :P
Today's WOD:
Deadlift to 3x5
Then
10-1 (10 each, 9 each, etc)
Front squat (40kg, RX was 45kg, a little while ago I was front squatting 32.5kg in WODs so was happy to be almost RX)
Strict chin ups
HSPU
I liked this. It was strength focused which is much easier for me!0 -
Partner workout:
100 burpees, while partner holds HS, when they drop you change places
60 front squats while partner runs 200m, switching
1000 m row (500 each)
We completed in 18:08.
I puked a little for the first time ever during a WOD. LOL
Haha I would have held that handstand for 30 mins if it meant no burpees!! :P
Ha I thought the same thing, turns out that was the hardest part!!! My shoulders were toast after the first hold and burpee set!0 -
I had been going just twice a week, today I'm changing my membership to unlimited sessions.
Today's WOD:
100 Double Unders
1, 2, 3, 4, 5 of
Squat Clean 135/95lb
Jerk 135/95lb
80 Double Unders
5, 4, 3, 2,1 of
Squat Clean 135/95lb
Jerk 135/95lb
60 Double Unders
1, 2, 3, 4, 5 of
Squat Clean 135/95lb
Jerk 135/95lb
80 Double Unders
5, 4, 3, 2,1 of
Squat Clean 135/95lb
100 Double Unders
I don't have DU, so I'll be doing a hell of a lot of singles today.0 -
Strength- find your 1RM back squat
WOD- Fran
Ow.0
