Today's WOD
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run 1.5km
20 box jumps
3 rope climbs
20 pull ups
8 stone lifts
20 shoulder to overheads
repeat until 25min cap reached0 -
KellyAnn1286 wrote: »3 position Snatch- (ground+low hang+high hang) 1,1,1,1,1,1,1
Then
150 Pullups for time
Every 30 seconds do 3 burpees
Those burpees at each 30 second mark going to be the death of me.
wow - 150 pull ups?????0 -
We did the following WOD in pic. Our box is focusing on building strength these next 6 weeks along with a lot of strict movements. My body is definitely feeling the volume and load difference this week. Rest days will be important
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Mummyadams wrote: »KellyAnn1286 wrote: »3 position Snatch- (ground+low hang+high hang) 1,1,1,1,1,1,1
Then
150 Pullups for time
Every 30 seconds do 3 burpees
Those burpees at each 30 second mark going to be the death of me.
wow - 150 pull ups?????
Yes and Ugh it was as bad as it sounds, my hands ripped by the 85th rep but the burpees every 30 seconds were the real killer. I think theres somthing wrong with my coaches this week. The snatch complex was fun though.0 -
EMOTM 20. 3 Front squats, escalating weight until you hit a max.
WOD:
3 Rounds for time
16 bar facing burpees
12 T2B
8 Z press 105/65 (I will probably scale to 65...zpress is tough)0 -
Push Press 3,3,3,3,3
THEN
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 1.5x bodyweight
Push-ups (double reps)
Power Cleans 1x bodyweight
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bostonwolf wrote: »EMOTM 20. 3 Front squats, escalating weight until you hit a max.
WOD:
3 Rounds for time
16 bar facing burpees
12 T2B
8 Z press 105/65 (I will probably scale to 65...zpress is tough)
Never heard of a Z press and had to google. That does look tough!
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Here is what I did yesterday
Strength 1:
Deadlift - sets of 10. Got up to 265
Benchpress - sets of 10. Got up to 215
Ring rows - sets of 10, 3 second pause at the top
Strength 2:
Hanging leg raise - go to failure for 3 to 5 sets
HSPU - go to failure for 3 to 5 sets
WOD:
3 rounds for time
9 HSPU
15 box jump overs (30/24)
21 wall balls (20/14)
I finished in 9:57. I used a plate and a mat for the HSPU but otherwise it was RX.0 -
On deck for today
Strength:
OHS - sets of 3
Snatch balance - sets of 3
Skill:
Snatch practice - 3 snatches every 60 seconds for 7 minutes
WOD:
Modified "Amanda"
HS Walk 50 ft.
MU: 9,7,5
Squat Snatch: 9-95/135, 7-115/155, 5-135/175
Scaled:
Wall Walks x5
w/9,7,5 of:
CTB Pullup (>Pullups x2)
Ring Dips (>HR Pushups)
Squat Snatch: 9-65/115, 7-75/125, 5-85/135 (>OH Squats)
I will be doing the scaled with wall walks, CTB, and snatches
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Today we do Annie. I like Annie ok. She's not my BEST friend, but I can tolerate her.0
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Today:
Deficit deadlifts (standing on plates) 5 rep set, no bounce (stop and reset at the bottom)
Then Partner Christine 3 rounds for time (each partner does 3 rounds)
500m row
12 BW Deadlift
21 box jumps (24/20)
I will probably scale the deadlift weight down and do 20 inch jumps.0 -
Love me some Annie- best friends forever!Today we do Annie. I like Annie ok. She's not my BEST friend, but I can tolerate her.
Yestereday was this- Had to post because it really was a SUPER fun one.
Push Press 1,1,1,1,1
THEN
5 rounds for time of:
7 Deadlifts 275/185
30 Air Squats
7 Handstand Push-ups
Today “Filthy 50″ Looking forward to seeing my improvement on this one as it's been a while.
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
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Oooh love me filthy 50! Hope you better your previous time.
Today we did:
row 1500m
3 x 10 - strict push press (I substituted for cleans due to shoulder issue)
10 - TTB (sub with ring rows)
WOD:
21, 15, 9
Thrusters (subbed with KB swings / heavy / shoulder height)
Box Jumps
Wall Balls
Pull Ups (subbed with goblet squats)
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Here is what I will be doing tonight:21-15-9 (15 min cap)
8 OH Squats (65/95/135)
7 Thrusters (65/95/135)
6 Deadlifts (65/95/135)
8 HSPU
7 Ring Dips
6 HR Pushups
6 OH Squats
5 Thrusters
4 Deadlifts
6 HSPU
5 Ring Dips
4 HR Pushups
4 OH Squats
3 Thrusters
2 Deadlifts
4 HSPU
3 Ring Dips
2 HR Pushups
Looks fun right? RIGHT?!?!?0 -
Here is what I will be doing tonight:21-15-9 (15 min cap)
8 OH Squats (65/95/135)
7 Thrusters (65/95/135)
6 Deadlifts (65/95/135)
8 HSPU
7 Ring Dips
6 HR Pushups
6 OH Squats
5 Thrusters
4 Deadlifts
6 HSPU
5 Ring Dips
4 HR Pushups
4 OH Squats
3 Thrusters
2 Deadlifts
4 HSPU
3 Ring Dips
2 HR Pushups
Looks fun right? RIGHT?!?!?
Good Lord with that rep scheme and that many different movements i'd lose my mind trying to keep track.
Today
3 rounds max reps GHD Situps
3 rounds max reps Glute Ham Raises
Find Max height box jump (Should be called death by box jump)
Then
Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk, 135 lbs in the first 1 min,
2 Clean & Jerks, 135 lbs in the second 1 min
3 Clean & Jerks, 135 lbs in the third 1 min
...
Continuing this for as long as you are able.
Use as many sets each minute as needed.
Substitutions: 95#, 65#, 45#
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Here is what I will be doing tonight:21-15-9 (15 min cap)
8 OH Squats (65/95/135)
7 Thrusters (65/95/135)
6 Deadlifts (65/95/135)
8 HSPU
7 Ring Dips
6 HR Pushups
6 OH Squats
5 Thrusters
4 Deadlifts
6 HSPU
5 Ring Dips
4 HR Pushups
4 OH Squats
3 Thrusters
2 Deadlifts
4 HSPU
3 Ring Dips
2 HR Pushups
Looks fun right? RIGHT?!?!?
Good grief!
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Thursdays are usually skill/bodyweight days around our gym (since they're the days many people rest based on the 3/1/2/1 scheme). We had a fun little workout of a 4min tabata of v-ups for reps, and then a partner WOD: 8 minute AMCAP (as many calories as possible)--partner 1 can only row while the other is holding a plank. As soon as you break the plank, you have to switch. Then immediately into 60 air squats/60 16kg(24kg for guys) KB swings--again, you can only count reps while your partner holds the plank. This was my day, peoples. haha! Planks? V-Ups? Air Squats? KB swings? Yessir....0
