WOD

Workout of the Day

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.

WOD – Weekly Challenge

Posted by bronick on February 17, 2010
Posted in: WOD. Tagged: , , , . 1 comment

WOD – part 1


Behind the back push press 3-3-3…caution: please be very very careful on the way back down on your neck, absorb the load! More on this tomorrow
Push Press 3-3-3


WOD – part 2

Recover, then perform our Workout of the Week!!!!
500 meter row followed by
5 rounds for time of:
    • 10 Wall Ball Shots 20# 14#
    • 10 Power Snatches @ 95#/ 65#
    Then finish with a 500 meter row!
    Results
    Front push press – 115, 125, 145
    back push press – 105, 115, 125
    Metcon (Challenge of the week) – 20:12
    Was hoping to finish under 20, but just missed it. Did pretty good on the snatch, but it was the wallballs where I felt it. And that last row finished me off… and thus it was a good workout. Definitly a lot better than yesterday.

    WOD – Row, run, deads, pullups

    Posted by bronick on February 16, 2010
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    WOD

    2 Rounds of:

    Run 400 meters

    Immediately after Row 500 meters 

    Recover 

    Max Rounds in 10 minutes of:

    7 Deadlift's @ 225# 185#
    7 Pull Ups

    Results

    ~9:50 on the row/run… The rowing did me in.

    4.5 rounds … Never really recovered and was pretty light headed the rest of the workout. That whole break thru your mental barriers… Ya I failed again :-(

    Taking a week off and eating like crap didn't help either.
    But the fivefingers worked well :-) 

    ••Ben••

    (iPhone iRonick)

    WOD – Kunal’s Dirty Thirty

    Posted by bronick on February 4, 2010
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    WOD

    Kunal's Dirty Thirty (turned 30 two days ago):

    30 tire flips

    30 pullups

    30 pushups

    30 squats

    30  Toes to the Bar

    30  hip extensions

    30  box jumps 24"

    30 Calorie Row

    30 burpees

    The goal here is to do everything unbroken or without stopping/ slight exception is the Toes to Bar.

    Results

    31:33 … I totally sucked on this. I started with hip extentions. But the box jumps, burpees, and tire flips didn't agree with my side so they really slowed me down. The only thig I got nbrokem were the squats.

    ••Ben••

    (iPhone iRonick)

    WOD – pullup+pushup+situp ladder

    Posted by bronick on February 2, 2010
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    WOD

    Practice the Handstand
                  
    Followed by
                    
    Perform 3 pull ups- 3 push ups- and 3 sit ups the first minute of work.
    Your second minute will be: 4 Pull Ups- 4 push ups- and 4 sit ups 
    Your third minute will be: 5 Pull Ups- 5 Push ups- and 5 sit ups
    After you complete the task, you can rest for the rest of that minute.
                             
    This sequence follows until you can no longer complete the task in 1 minute. Again, this is the first time we have tried this. I will most likely make tweaks to this.
    If you finish this task before 10 minutes….I reserve the right to add something else if necessary.

    Results

    7s (5 rounds) + 4

    I kinda tweaked my side while learning to snowboard this weekend and the situps where did me in. Surprisingly, the kip on the pullups didn't bother me that much.   

    250m partner row x5

    Averaged 1:40 (/500m) pace. 

    ••Ben••

    (iPhone iRonick)

    WOD – AMRAP: run, wallballs, box jumps

    Posted by bronick on January 28, 2010
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    WOD

    Snatch Practice

     

    Run 200m with ball
    20 Wall Balls
    10 Box Jumps

    Max Rounds in 15 Minutes

    Results

    3 rounds

    My back did not like this workout. Between running with the ball and the box jumps, I actually laid down to take some pressure off the back multiple times. Ugh. 

    ••Ben••

    (iPhone iRonick)

    WOD – Deadlifts + metcon

    Posted by bronick on January 27, 2010
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    WOD

    Perform 1-1-1 from the floor to a standing position (normal deadlift)

    Then perform 1-1-1 from just above the knee to full extension

                     
    Then:
    Max reps in 1 minute of each of the following:
                              
    KB swings 1.5 pood
    Burpees
    Jumping Pull Ups
    Push Press w/ 45# bar
             
    Rest for 45 seconds and repeat for a total of 4 rounds 

    Results

    295-315-325
    315-325-335

    72, 62, 71, 65

    ••Ben••

    (iPhone iRonick)

    WOD – situps, cleans + ring dips + l-pullups

    Posted by bronick on January 26, 2010
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    WOD

    Tabata Sit Ups
                   

    Max rounds in 3 minutes of:

    5 Power Cleans @ 135/95#

    4 Ring Dips 

    3 L- Pull Up's
                   

    Rest for 30 seconds and repeat for a total of 4 rounds 

    Results

    Situps: 3 (ya I suck at them)

    2,2+2,2+2,2+1 @ 115# and thin red band dor the dips

    Probably could have gone with the 135#, but was still a good workout.  

    ••Ben••

    (iPhone iRonick)

    WOD – front squats + 10-9-8….

    Posted by bronick on January 25, 2010
    Posted in: WOD. Tagged: , , . 1 comment
    WOD

    Front Squat

    3-3-2-2-1-1

    What does this mean? This means: Warm up to your 3 rep max and hit it 2 times, add weight then hit your 2’s hard, finally add even more weight and finish with extremely challenging 1 rep max’s.

    10-9-8-7-6-5-4-3-2-1

    Box Jump 24″

    Thruster @ 135#/95#

    This workout should be done in less than 14 minutes. Obviously at this load it would take some of you a lot longer than that. Please adjust the weight accordingly. However, I would rather have you start heavier and need to drop down than start to light and finish in 3 minutes.

    Results
    135-185-205-225-245-255

    Not to bad for not doing front squats in a while the last time I logged them for weight was back in Nov and i think it was 215# x 3.
    14:23 @ 95#
    The thrusters, as expected, did me in. I did actually lay o. The floor for about 30s or so just before the 4 rep round as my back was not happy. But overall I think 95# was a good weight.

    ••Ben••

    (iPhone iRonick)

    WOD – Row sprints

    Posted by bronick on January 23, 2010
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    WOD:

    Partner rowing workout:
    While one partner work’s the other is resting.

    Partner 1 rows 250 meters. However long it takes him/her to row is the rest partner 2 gets. Complete this sequence for a total of 6 times EACH.

    RESULTS:

    Averaged 55-58s per sprint. Didn’t really keep track, as I was too busy catching my breath.