Warm-Up.
Full Body CARs Routine
Jefferson Deadlifts x 5-10 (slow and controlled)
Followed by…
Three Sets (lightish weight):
Muscle Cleans x 5 (fast elbows!)
Wall Climbs x 2-4
Rest as needed
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Wod 1. Solo Rx’d. 10 rounds. 30seconds work, 1 min rest
Rest 5 mins
Wod 2. Solo 50kg push press, 20 kg KB swing
5 rounds, 1 min work, 2 min rest, all unbroken except last round where my forearms could not hold on. Broke up push press once and KBs twice
Had a crap sleep and also didn’t have much time to workout today so I did this one completely cold at 9pm
2x 10min emoms with a 5min break between.
First emom – 3 x 60kg powercleans + 6 burpees.
Second emom – 5 x 60kg push press + 10 x 24kg eye level kb swings.
Completed all rounds in 28-30 seconds. Not too hard.
4/22
A. 45-65-85-105-125
45-65-85-85-85
B. 6:12 (4:00 rest)
6:17
Did a version of today:
Warmup was great!
A. Touch n‘ Go cleans
E90sec x5
2 High Hang Clean + 1 Hang Clean
60/65/70/75/75 kg
E2M x5
2 Cleans
80/90/95/100/105 (2 RM PR?)
Felt very good and smooth today!
B. Amrap 10 min 1:1
3 PC 60 kg
6 Burpees
Score: 8+8
Amrap 10 min 1:1
10 PP 60 kg
20 KBS 24 kg
Score: 5
C. 3 rds
Single arm KB row x10 @21X1 24/24/32
Side plank 60 sec + 2 kg plate
Ab wheel roll out x12
D. Biceps curls dropsets
Wanted to share today’s excursion to try out different sports.
Dragging this truck for 20 m took me 2:45.
Fun!
Done w/ the wife, alternating full rounds:
A. 10 rds each at 15:12.
B. 7 rds each at 15:59, subbed 30 DUs for PP. shoulders were gone after yesterday.
Did this solo (I’m a garage gymer)
A. 12+3 rxd
B. 8 rds at 95lb push press.
Grip was limiting factor on the American swings!
April 23 WOD Love the Thoracic PAILs&RAILs…but man I was sweating like I’d done a metcon…tough stuff!! A. Strict Press E2M for 12 min 60×5, 65×3, 70×2, 75×2, 80×2, 85×1 (pushed hard but couldn’t get 2nd rep) B. AMRAP in 20min Partner WOD..done SOLO with 1 min rest between sets 3 DB Man Makers @ 35# (Done push up,row,push up,row,power clean, push press) 6 Strict Pull Ups 9 Burpees I completed 8 sets RX with 40s left on the clock at the end of 8th set C. Invictus work for building MU strength 30 Strict Pull Ups for time –… Read more »
That’s a big day! You pushed through the pull-ups and dips work well too. The dips would have went quicker without all of the other pressing.