WOD:
Row 250 meters
30 Box Jumps
10 Shoulder to overhead @ 135#’s
Rest 2 minutes then repeat for a total of 3 times. Goal time here is sub 2 minutes per round.
Results:
(started at 1:30) 6:43, 14:55, 22:29 = 20:59
I really should not have gone with the 135#, rather than shoulder to overhead I ended up doing more ground to overhead :-(
WOD:
3 round for time:
RESULTS:
11:41
WOD:
Every minute on the minute you will perform one clean and jerk for a total of 10 minutes. We will start this off at about 50-60% of your 1 rep max. The goal here is legit technique and to practice the exercise on a weekly basis.
As many rounds as possible in 5 minutes of:
10 wall balls
10 Mountain Climber’s
Rest 30 seconds and repeat 2 times
Then
Rest 30 seconds
Max Hang Power Cleans @ 95#’s in 3 minutes
RESULTS:
Clean & Jerks: 95#
6,4+2
32
WOD:
Hold the plank position for max time
2 rounds for time of:
However every 2 minutes you must complete 5 burpees until you have accomplished the 2 rounds.
Results:
Plank – 1:44
Rounds – 21:06
Definitely could tell that I haven’t worked out in about 2 weeks and have been eating like crap… as I really almost meet pukie during the workout. It was a rough workout, but I’m glad I made it in today. Now I need to get my eating back on track, however, that might wait until next week once I get back form visiting some family this weekend.
Oh, and I suck at plank. As a comparison, the longest was 6min I think.
WOD:
20 Rep back squats
2k Row
Small catch: While one partner rows the 2k the other partner must run 800 meters, this is more of just a way to keep your body moving. The 800 meter run will definitely be done before the rower, however they will arrive at the most important part and encourage their partner through the finish.
Result:
185# (new feet)
8:13
Karo had me change my feet position for the back squats which is why I didn’t go much heavier. I was opening by feet too wide which opened up my hip and apparently was loosing torque, so he had me narrow up my feet and bring my toes in as well. It will definitely take some time to get use to the new form.
WOD:
21-15-9
500 meter row
Results:
11:32 (425m run)
WOD:
Push Press 1-1-1-1-1
Practice what you suck at work
3 Rounds for time of:
Results:
Push Press – 94-135-165-185-205(f)
Mtecon – 6:33
WOD:
Complete 100 Power Snatches @ 95#
Every minute on the minute perform 3 Pull Ups
RESULTS:
16.27 @ 85#
Jason put a 15min cap on this workout, but when we finished and I said I was at 90 he said to keep going. So I got back up off the floor and hit the pull ups for minute 15, only got to 98 before the next minute so I had to do one more round of pull ups. In total, it was 100 sntaches and 48 pullups.
TEAM WOD:
As a team of 3, complete the following:
2k Row
100 Snatches @ 75#
100 KB Swings @ 1 pood
200m Overhead Tire Walk
Only 1 person may be working at a time.
RESULTS:
21:30
We split the row up into 250 chunks, which was good as I can keep up the pace for the shorter time frame. Was pretty good with the snatches, did mainly sets of 10. And the KB was around 15 or 20 per set.
WOD:
Bench Press: do a ton of reps (20-50) at body weight or what you can handle. Then…
Repeat this for a total of 5 rounds. The bar does not drop at all during the bear complex.
RESULTS:
155×7, 135×11, 135×9
16:33 @ 95#
Went too heavy on the benchpress and as for the metcon…. This was not a good workout for me. That front rack position again. During the 2nd round, I started the complex 8 times. I would fail on the front squat or the jerk. After that I gave up on trying to get the bar to rest on my chest and just held it in front of me. As much as that sucks and is bad form… I could complete the work. Needless to say, my wrists where pretty dead after this one.