Today's WOD
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Allan: we did something like that a few weeks back, but with burpee pullups (10), but the same PC weights. Brutal is right. Ouch.0
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Today was a cool day, I think--after rope climb and handstand walk technique work, we did a 30 minute max effort prioritization day. So, you had 30 minutes to complete--max effort nose-to-wall handstand hold (nothing but toes on the wall); 2 minutes of max effort rope climbs; 90 seconds max effort GHD situps, and 90 seconds max airdyne bike. Oh my jeezus. I got 4 rope climbs in the 2 minutes, then rested and did the handstand hold: 1:09. Then rested and did 35 GHD situps in 90 seconds. Then I was hella dizzy (silly allergies) and STILL had to do the airdyne monstrosity. That was hell. I mean, I fell out after than for like 30 minutes in the gym on the floor haha. only 23 cals too. It was my first time on it, and I hope it's my last. lol0
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This morning
Skill: bulgarian deadlift & ring dips
WOD for time
1000 m row
30 cleans
50 wallballs
I love that it is light at 5:00 a.m. - makes getting up a bit easier!0 -
Mary today. With an 800m sprint cash in. 0-10 min run. At 10min mark start 20 min of Mary (5hspu, 10 pistols, 15 pull-ups).
I didn't exactly sprint it...4 minutes. Then I did Rx: 5+28. Hands tore in 4th round, which sucked, but otherwise not bad.0 -
Cone Drills x10
Clean and Thrusters 5x3 working up in weight, got to 105lbs
Back Squats 3x3, 165lbs across0 -
This morning
Skill: bulgarian deadlift & ring dips
WOD for time
1000 m row
30 cleans
50 wallballs
I love that it is light at 5:00 a.m. - makes getting up a bit easier!
I was thinking the same thing this morning! It's not so bad when there's a hint of sun, then I looked at the board and sure enough we were doing Barbara. I hadn't met her before today, but geez that was tough. I was just happy to finish in within the time cap!0 -
Yesterday was a partner WOD:WOD: 12 min AMRAP Partner See-saw, 3 parts: person A perform reps while person B rests and switch. Each part is 4 min.
Part A-Power Cleans: 1,2,3 (65/95/135)
Part B-Front Squats: 1,2,3
Part C-Deadlifts: 1,2,3
Each AMRAP started with person A doing one rep then person B doing one rep. Then 2 and 2 then 3 and 3 and so on. I did the whole thing RX, my partner started RX but had to move down. We got to the round of 8s in part A, the round of 7s in part B, and the round of 9s in part C. The power cleans got pretty tiring for me as I was doing touch and go and then the front squats were BRUTAL.0 -
Ooh I like that partner WOD!!0
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Yesterday was:
2 AMRAP
run 300 meters
pullups
rest 2 minutes, repeat for 4 rounds.
I had the day off and took a nice bike ride. Today I am much sore and my workout is going to be planting a pumpkin patch and stretching.0 -
This morning was fun:
skill rope climb
WOD
emom
2 cleans (increasing weights)
3 burpees
score is total weight 1482! I started light and was doing my max the last 4 rounds.0 -
I like that EMOM, mccraee.
I'm taking a rest day today, but yesterday's WOD was cool:
Strength:
Back squat
5x3 adding no more than 10# from last week
C) WOD
8 rounds for time (partner 1 works while partner 2 rests)
4 cleans (95/135)
1 rope climb
4 thrusters (95/135)
1 rope climb
4 jerks (95/135)
1 rope climb
4 lunge steps (2 per leg) (95/135)
I did 75#. Me and my partners finished in 20:21. We had a team of 3. They both did 55# and one of them did 1/2 rope climbs. My shin is so bruised, even though I wore two pairs of long socks and a rockguard shinguard.0 -
This morning's WOD - The crippler
30 x back squats & run (subbed the run for rows because my legs were toast)
Loved this because I love the whole clean, OHP and then back squat movement.
Also didn't go too heavy and allowed me to really check my form.0 -
this morning:
skill: shoulder press
WOD: for time
30 shoulder to overhead (27.5 kg for me)
800m run
30 wallball
no wod tomorrow so our coach can have a day off.0 -
We 800m ran today too!
2x800m runs: 1:1 rest (max effort)
Then we did the regionals event 6: 25 cal row, 16 pullups, 9 strict deficit HSPU: 5 rounds.
I scaled the HSPU to kipping HSPU with no deficit and finished 2+32 in 16 minutes. My hands are still smoked from doing Mary on Friday and I was doing butterfly singles on the pullups during the first set because my hands are still healing from a couple of tears. But felt good!
Our one coach/owner is heading to East regionals next week. Keep an eye out, you can't miss him. About 6'1, 215lbs, huge red beard. ;-) lol0 -
The box I dropped into this week has this sadistic way of doing strength work and then incorporating the same muscle set in the WOD (fun, fun).
Strength/Skill:
Max Bear Complex
WOD 15 minute EMOM
- 2 Bear complexes (135 RX, I did scaled at 95)
- Run 200 Meters
- Row 10 calories
The two bear complexes took me about 20 seconds, the runs took the full minute, and the Row took me about 30 seconds, so there was very little rest for me on this.0 -
The box I dropped into this week has this sadistic way of doing strength work and then incorporating the same muscle set in the WOD (fun, fun).
Strength/Skill:
Max Bear Complex
WOD 15 minute EMOM
- 2 Bear complexes (135 RX, I did scaled at 95)
- Run 200 Meters
- Row 10 calories
The two bear complexes took me about 20 seconds, the runs took the full minute, and the Row took me about 30 seconds, so there was very little rest for me on this.0 -
Eek. I mean, REALLY eek. I can do 25 calories every 2 minutes....and the run would take me a minute...so this would be 15 minutes of hell. YUK.
....let's do it. ;-)0 -
There’d be absolutely no reason for me to show up for that.0
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Got to 205 on my 1RM but it looked ugly.Strength:
Jerk practice/warm up
1RM split jerk
Clean and jerk practice/warm up
2 clean and jerk every 45 seconds for 7 minutesWOD:
12 min total
Part 1: 7 Min EMOM: (score: # of DU/SU at end of 7 min emom and time on part 2) 2 C&J (65/95) w/ remaining time as: DU*
Rest 1 min
Part 2: 5 min cap: 25, 20, 15, 10, 5
T2B**
Box jumps 20/24
*sub singles ** sub K2E
Got 735 singles on part one and came within two reps of finishing part 2 before the time cap.0 -
AllanMisner wrote: »There’d be absolutely no reason for me to show up for that.
I started to not go. I really really thought about cherry picking. I did it though. I survived.0 -
this morning we did a partner workout
for time
150 wallballs
1200 run w/ med ball overhead
100 burpees
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Deficit Deadlifts, working to a heavy 2.
EMOTM 12 Hang Squat Snatch.
I will probably do some additional lifting afterwards. I haven't squatted in over a month, and that just ain't right.0 -
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Strength: work up to 2RM on front squats - 245 lbs PR
work up to 2RM on push press - 200 lbs PR
Skill: hang power cleans - got up to 185 lbs
WOD: "Nasty Girls"
3 rounds:
50 air squats
7 muscle-ups*
10 hang power cleans 135/95
Finished at 9:04
*sub 3 pull-ups & 3 dips0 -
No CF for me this morning. I got up with the sun and went for a 3 mile jog around the lake. Then a good stretch (backsquats yesterday so I needed it). Coffee and eggs for breakfast. It was very civilized.0
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This morning we did
skill: floor press and some kind of standing bent over row (can't remember the name of it)
WOD, partners for time. Each to do 3 rounds of
20 KB swings (one higher kb size than normal)
15 ring dips
run 400 m
Many hours later and I am tired and sore0 -
That's so awesome Paultassy!!!!!0
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