WOD:
21-15-9
- Box Jump 24″
- Hang Power Snatch @ 95#’s
500 meter row
Results:
11:32 (425m run)
WOD
Workout of the Day
WOD:
Push Press 1-1-1-1-1
Practice what you suck at work
3 Rounds for time of:
- 15 Hang Power Cleans @ 135/95
- 15 Burpees
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…
- 3 cycles of: Bear Complex @ 135# (power clean to front squat to push jerk to back squat to back jerk back down to the floor)
- Immediately after Row 250 meters or 50 double unders if the rowers are all used up.
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.
WOD:
Deadlift with Sumo Stance 1-1-1-1-1
Row 500 meters all out!
Max rounds in 2 minutes of:
- 3 Power Cleans @ 185#
- 5 Burpees
Rest 30 seconds and repeat for a total of 5 rounds
RESULTS:
Sumo Deadlift – 225-275-295-325-345-365 (PR)
Metcon – 3, 2+1, 2, 2, 2+1 @ 155#
5oom Row – 1:44
WOD:
Max reps in 2 minutes of each of the following:
- Burpees
- Sit ups
- Box Jumps
- Deadlifts at 205#
- Jumping Air squats
Rest 2 min and repeat 1 more time!
RESULTS:
160-150 … better than I expected to do.
I was really feeling tired at the end of the day. I’m surprised I was able to keep relativity the same reps each round. I have to say as much as the jumping squats sucked, I actually did pretty well at them and got a fair amount of my reps, probably right around 50 each round. Jason posted a nice “post workout” photo…
After a hard workout we have two images that you can look like. One is the person laying on the floor "most people" the other is Maura, not sure why she is so happy here?????
I fell into the category of being one of the ones on the floor ;-) I’m in the red short on the left…
On another note… I didn’t make to the gym yesterday, but I did go for a run with Ashely. We did my standard 5K route:
WOD: Fight Gone Bad
1 minute at each station:
- 20# Wall-ball, 10 ft target (Reps)
- 75# Deadlift high-pull (Reps)
- Box jump (Reps)
- 75# Push-press (Reps)
- Row (Calories)
Rest 1 minute, repeat 3-7 times…
RESULTS:
Jason decided the magic number was…. 5 round:
93-71-58-41-46 = 308
I really sucked on this one… my side was killing me for the last 3 rounds and as you can see I let that affect my performance :-(
WOD:
Shoulder Press 1-1-1-1-1
Then…
- 2 min – Max power snatch (95#)
- 1 min – Rest (in plank)
- 2 min – Max jumping air squats
- 1 min – Rest (in plank)
- 2 min – Max SDHP (95#)
- 1 min – Rest (30s situps + 30s situp hold)
- 2 min – Max jumping air squats
- 1 min – Rest (30s situps + 30s situp hold)
RESULTS:
Shoulder Press 115# – 135# (f) – 135 #(f) – 125# – 130
18 Snatch (95#)
43 Jumping squats
20 SDHP (95#)
50 Jumping squats
WOD:
5 Rounds for Time of:
- 10 Power Cleans at 95#
- 15 Pull Ups
- 20 Wall Balls
RESULTS:
23:07