Prowler Push

All posts tagged Prowler Push

2011-03-10 WOD + Burpees Day 100

Posted by bronick on March 10, 2011
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Burpees Day 100:

100 burpees for time… 7:11

And props to Maura for join me and doing 100 in 7:47… WAY TO GO!!

WOD:

20 Hip Extensions
1 Prowler push (there and back)
20 Hip Extensions
1 Prowler push (there and back)

Rest 30 seconds to a minute and repeat for 4- 5 rounds

RESULTS:

No clue how long it took, but somebody said it was 20 min or so. I only did 4 rounds, I finished up my 4th round as everyone else was finishing up their 5th. As usual my back acted up, and I basically took time to rest and do reverse hypers between. All and all not bad for my first day back in a week. I’m happy with the burpees ;-)

2011-03-01 WOD – Power Cleans, Row, and Prowler

Posted by bronick on March 1, 2011
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WOD:

1 Rep max power clean

Then, 4 rounds of:

  • 500m row
  • heavy prowler push until you stop

RESULTS:

205#, 225# (f)

Didn’t get a new PR for the clean, but got close. Got the 225# to my shoulders, but didn’t quite get under it enough to catch it completely. Current PR is still 215#.

As for the met-con, all I can say is that I finished it. We really didn’t time it due to the large class size. I can say that for the prowler push 3 of the 4 times were on the red prowler (which does NOT have a wheel) loaded with 11 45# plates… so basically 500#.  So, ya… heavy. It was a different workout, not sure if I liked it or not.

2010-11-02 WOD – Push ups, Ring Dips, HSPU, and Prowler

Posted by bronick on November 3, 2010
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WOD:
Repeat for 4 rounds

  • 30 Push Ups
  • 20 Ring Dips
  • 10 HSPU’s
  • 1 Prowler Push

RESULTS:
25:59

So I was subbing everything but the prowler push by the end, which was the case with almost everyone. Push did 2 round normal, then 2 assisted with bands. Ring dips went right to the band assisted. HSPU where done 2 round off a box, and then just piked from the floor. This was pretty rough, as somebody else said… its kinda sucks when you can’t even lift you body off the ground for a push even with the bands!

I have to say, I was pretty well done by then. Actually after round 3 I was pretty well done.

AMRAP WOD + OLY

Posted by bronick on August 18, 2010
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WOD:
Weighted Ring Dips (Use dumbbells or vest)

Max Rounds in 10 minutes of:

  • Run 200 meters
  • 10 Push Press @ 135#’s
  • 10 Deadlift’s @ 135#’s

Immediately after, 3 (up & back) prowler pushes.

RESULTS:

5 @ 25# db pp, 135# dead

90# prowler, 235# sled, 190# sled

So I hurt my wrist doing the cleans on Monday, but decided to still give the gym a go. Didn’t do much on the ring dips because of this, and also used 25# dumbbells for the push press. The ass-kicker was crazy though… I did one prowler push and decided that bothered my wrist to much, so I grabbed the sled and ran. It was HELLA hard and then I realized why… they weren’t just 45# plates on there… no, as you can see above, one of them (in the middle) was a 100# plate!! So my frist go was 235# before somebody else took a 45 since they wanted to try, making my second one only 190# (aka about my body weight). Crazy.

OLY CLASS:

Full (squat) Clean and Jerk – go for max load….  135# tech

So I debated on whether to do the class or not due to my wrist, however, Billy said give it a go and see what I can do. So I did… and man I am I glad I did. Ok so I didn’t go for max load, but rather worked on technique after Billy pull me aside and gave me a few pointers. In fact, I think I actually got a proper front rack position for the first time!

He pointed out that I was pulling my shoulders back, which means there is no place for the bar to rest and it ends up on check rather than the shoulders. He said to thing about reaching forward with my elbows rather than trying to pull hands back to my shoulders. This made a big difference. Granted I still have some flexibility issues to work on, I felt much better with the positioning for the jerk. He also had me work on readjusting my grip after the clean to get my hands back on the bar by using a little pop.

I only went up to 135# because I didn’t want to tweak my wrist more, but feel like I really got a lot of this session. I gotta start making it to the Monday sessions as well.

WOD – Prowlers, C&J, and BJs

Posted by bronick on August 9, 2010
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WOD:
5 Rounds

  • 1 Prowler push (there and back)
  • 7 Clean and Jerk’s 135#’s
  • 20 Box Jumps

RESULTS:
23:08 @ 115#

So my biggest issue for this workout was breathing, apparently I am not quite over whatever I had a while back. Oh, and the prowler pushes… four 45# plates isn’t that bad… FIVE 45# plates SUCKS and I had that one my last two rounds. It wasn’t until after I finished that I realized that it had more plates, I just thought I was getting really really tired.

WOD – AMRAP with the prowlers!

Posted by bronick on July 13, 2010
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WOD:
Max Rounds in 15 minutes of:

20 Push Ups
15 SDHP’s @ 95#’s
2 Prowler Pushes (1 is 1 way)

RESULTS:
4 rounds + 20 push-ups

At first glance this doesn’t look that bad… but it was one hell of a workout. Especially after having done the thrusters yesterday.  I did do Rx for the SDHP in spite of this. For me the push-ups where pretty rough, my arms and shoulders where just dead. For the prowler pushes, since there where only 5… they were all loaded up differently and they said that we could team up as long as we kept moving. Let me just say… pushing one with 180# on it by yourself is ALOT harder than with two people, I did this for 1 round and it sucked. The rest of the round I had a partner for the push.

It was a good workout as usual, but I think I’m done for the week now ;-) I don’t think my legs could handle another day.

WOD – AMRAP: Dips, K2E, & Burpees

Posted by bronick on June 25, 2010
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WOD:
Split Jerk Technique, go moderately heavy

As many rounds as possible in 10 minutes of:

  • 5 Ring Dips (sub if you need to)
  • 10 Knees to Elbows
  • 5 Burpees

Immediately after choose one of the following to perform with a partner:

You rest while your partner goes.
A) Prowler pushes to the end of the parking lot and back
B) Row 200 meters
C) Sled drags
D) 200 meter sprints
Each person goes 4 times.

RESULTS:

95# for the split jerk (+1 @ 135#)

7 round + 5 K2E

Prowler, only 3 rounds … my right leg got the best of me and was really bothering me after the first 2 rounds, so I bailed on the last round :-(

WOD – The Jem (aka 2,4, 6, 8…)

Posted by bronick on June 15, 2010
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WOD:

For Time:

  • 2 50 meter tire flip (up and back is one)
  • 4 Prowler Pushes (up and back is one) @ 95#’s
  • 6 Stair assents (up and down is one)
  • 8 50 meter sprints (up and back is one)
  • 10 Shoulder Press @ 95#’s
  • 20 Push Press @ 95#’s
  • 30 Push Jerk’s @ 95#’s
  • 40 KB Swings 1.5 pood
  • 50 Burpees

Done is any order, broken up any way you want… except you MUST finish with the 50 burpees.

RESULTS:
35:53

Jason called this one a “jem”, and it sure was. He did modified the workout to only have 1 prowler push instead of the original 4, as I guess it was a bit much for folks. I started with the KB swings and the only thing I broke up was the push jerks. Here is my workout:

  • 40 KB Swings 1.5 pood
  • 10 Shoulder Press @ 95#’s
  • 8 50 meter sprints (up is one)
  • 6 Stair assents (up and down is one)
  • 20 Push Press @ 95#’s
  • 10 Push Jerk’s @ 95#’s
  • 1 Prowler Pushes @ 95#’s
  • 20 Push Jerk’s @ 95#’s
  • 2 50 meter tire flip
  • 50 Burpees

The push jerk took quite a while as I was only doing sets of 5 at a time and the other one that hit me hard was the sprints. These were actual sprints and not jogs.  Oh, and the burpees at the end sucked!! It definitely was quite the workout and a long one compared to the past few 10min type workouts we had recently… but it was good workout.