Walking Lunges

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2010-12-13 WOD – Ranbir’s Birthday Workout

Posted by bronick on December 13, 2010
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Back to the gym after a week off and it was not pretty…

WOD:
To begin:

Perform slow and controlled back squats at a moderate weight that you can control. Hold positions and feel what is working. Perform sets of 5-7, these should be challenging

Then:

Ranbir’s Birthday Workout

With a 1 pood KB perform 4 rounds of:

  • 10 one handed swings w/ right hand
  • 5 clean and presses w/ right hand
  • 10 snatches right hand
  • 5 overhead lunges
  • 5 rows right hand
  • Repeat with left hand

1 round is when you’ve done both hands.

RESULTS:

10, 9, 9, 6, 5 @ 185#

14:12 for 2 rounds of 4 rounds

So I didn’t finish this one. For not having been to the gym in a week, not sure what I did but my back was not a happy camper right from the start. Doing some KB swing for the warm was rough and the good morning stretches where also bad. It took me longer to do 2 rounds than most people took to do 4 rounds… and rather than tweak my back more I stopped after the 2nd round.

2010-11-09 WOD – Shoulder Press and 15min AMRAP

Posted by bronick on November 9, 2010
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WOD:
Shoulder Press
2-2-2-2-2

(always rest at the top not on your shoulders in between reps, this is much easier)

As many rounds as possible in 15 minutes of:

  • 20 walking Lunges w/ 45# plate overhead
  • 10 push ups alternating arms on the plate
  • 5 full squat clean and jerks with the plate

RESULT:
95-105-115-125-130(f)
5 rounds + 29

So, really didn’t improve on my shoulder press… as I think 125# was what I did the last time we did heavy shoulder press. Oh well. As for the met-con, the push-ups sucked but it was the lunges are what did me in.  I swear I have all kinds of crazy little things that get in my way… for the lunges its my toes. When I take a really wide lunge, my toes on the back foot cramp up and I can’t push myself back up. So I end up taking shorter steps which are less stable and cause their own issue. Ugh. Something else to work on I guess.

Team WOD

Posted by bronick on August 8, 2010
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Team WOD:

3 Rounds for time of…

  • Tire flip, down and back
  • OH barbell walk (#95), down and back each team member
  • Walking lunges
  • 40 Wallballs
  • 40 Deadlifts (#155)

Results:
 16:07

I actually really liked this one, much better than last week. And I didn’t do to bad after a week off. My wrists are feeling much better this week. Now I just need to get back on track with my eating :-/

Thu WOD – 75s

Posted by bronick on February 18, 2010
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WOD

For time…

  • Complete 75 KB swings 1.5/1 pood
  • Complete 75 Box Jumps @ 24″
  • Complete 75 Lunge steps
  • Complete 75 Sit ups

4 Jumping air squats at the start of every minute until you accomplish the task above.

Results
Talk about suck… 32:33

I tried the 1.5 pood which was not a good idea. I did 38 before dropping down to 1 pood. I also only used the 18″ box. My back was not happy and I ended up wasting quite a few minutes laying on the ground. I was the last one to finish by several minutes… But I finished.