Today's WOD
Options
Replies
-
Yesterday: Fran. My first attempt (scaled)
21-15-9
Thrusters and Pull ups 95/65.
I used 65# and did ring rows. 7:03. The guy behind me (a 25 year old CF machine) went under 4 minutes. Several guys in the 4:30 range.0 -
yesterday's wod for time
60 situps
50 walking lunges
40 overhead kettlebell swings
30 burpees
20 sumo deadlift high pulls
10 handstand push ups (scaled to kettlebell shoulder press)
9:52
It was my 4th day in a row, should probably have taken the day off.0 -
My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.0
-
My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.
That's crazy fast. Good job. Pretty light deadlift for you, right?0 -
My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.
That's crazy fast. Good job. Pretty light deadlift for you, right?
Relatively, yes, and I am a short WOD specialist haha.0 -
Skill/Strength
5×3 Touch and go cleans @ 155#
WOD
50 pull-ups
50 push-ups0 -
"Fran" (scaled @ 53 lbs)
5 rounds of power cleans (@ 63 lbs) and burpees
"Grace" or "Isabel" (our choice) -- I chose "Grace" (scaled @ 63 lbs) since I abhor snatches
Why would you do two different Girl workouts on the same day? Or more accurately, why would your box schedule that? The Girls are supposed to be all out efforts to set a time.
0 -
Today, we are rowing - 5,000 meters. Nothing else. I'm going to die.0
-
Rowing! My fav! Try to settle in to a manageable pace very early on so that you do not smoke yourself early and then battle through for 15-20+ minutes. Remember to breathe during the recovery portion of the stroke. Post your time! You'll do great!0
-
We do alot of double girls. Helen meets Grace is probably my fav. where you get just get a slightly longer cap for the two. i actually enjoy those days. better than just doing Eva IMHO. ::barf::0
-
Today's WOD:
Skill/Strength
5 x 5 touch and go dead lifts @225
WOD
15 min AMRAP
Run 200 meters
15 burpees
1 minute plank
Score was total burpees which I got through 5 rounds for a total of 75
When I saw it on the board I wasn't very excited but it was actually a pretty good WOD. I'll be coaching it this evening so I hope the crew all likes it as much as I did.0 -
katmandou6 wrote: »Today's wod was a modified version of Gallant.
For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee box jump (20 in)
Run 800 meters with a 20/14 pound medicine ball
40 Burpee box jump (20 in)
Run 400 meters with a 20/14 pound medicine ball
10 Burpee box jump (20 in)
I did it in 29:15 and it really sucks to run with that big med ball!
As a finisher, we pushed the sled a little bit. Love it!
Damn I'm going to have to give that a go soon. Sounds like a killer!
0 -
This is from yesterday:
I did 3+50 RX. I have not RX'd a WOD in a while so this felt pretty good.20 Min AMRAP
20 Wall Balls 20/14
20 Push Press 95/65
20 MB Sit Ups
20 R KBS 70/53
20 Knees to Elbow0 -
Yesterday: T2B Skill work, and the WOD was 40 burpee box jump overs, 30 calorie row, 20 T2B (or whatever you can do from the bar.) 10:40 doing something in between T2E and knee raises. I have a bit of a cold and this drained me completely. Then we did some prowler/tire dragging work. I felt like both were ramping up my heartrate a bit too much so I did one up-and-down with each (pulling a tire, pushing a sled) and called it a night.
Tonight is back squats. Every 90 seconds for 8 rounds. 2 reps, heavy and climbing.
Then a partner WOD called Walk The Plank
AMRAP 15
10 KB Swings 53/35
10 Wall Balls
One person working at a time. Must complete the 10-10 before switching.
Every 3 minutes (0-3-6-9-12) - partners need to complete a 30 second plank hold together..
Score is total rounds of 10-10 combined.
Scale bell and ball as needed. Should be light and fast for conditioning work0 -
lovin these WoDs. And the effort. so cool. *cheering*0
-
Set a new PR on my shoulder press; 170 lbs!! Then did the WOD:
2 Min Max Effort Burpees 35 reps
Rest 1 Min
2 Min Max Effort Med Ball Sit Ups 20/14lbs 62 reps
Rest 1 Min
2 Min Max Effort Box Jumps 24/20" 42 reps
Rest 1 Min
2 Min Max Effort Double Unders* 311 reps
* subbed single unders
Total Score: 450 reps0 -
Back Squats. 20 rep max. I'm hoping I don't pass out.
Then ring/dip work, then a Prowler Party.0 -
Strength
1 RM Clean
Much to my surprise, I was able to match my PR of 205 lbs despite not being able to do a full clean for the last 3 months due to injury. I was pretty excited!
WOD
50 Front Squats 95 lbs
EMOM 5 Pull Ups
Time - 3:410 -
Didn't do the back squat one. I fell asleep on the couch at like 5:30. Took that as a sign I needed rest.
Today is olympic technique work. Pocket snatch and pocket clean, then handstand holds. Then I'm going to run a mile for time to prep for our end-of-challenge testing on Monday.0 -
We got a new programming coach for the next month. Here's what he came up with for today. Looks tough...
Warm Up: 3 Rounds
60sec Box Step Ups
8 T-Push Ups
WOD:
10, 8, 6, 6, 3, 2 with Increasing Resistance/Decreasing assistance STRICT Pull Ups.
Kroc Rows
This is two sets of 40 reps each side (40 L, 40 R, 40 L, 40 R), single arm old school rows on the bench/box with dumbell. Lawnmower-start-style rows are ALLOWED. Pick a heavy weight for first set. If you get all 40 reps UNBROKEN move up 5 lbs for second set.
Sprint:
21, 15, 9
Push Ups
Walking Lunges (each leg)
Run 100m0
