A.
Three sets for max reps of:
60 seconds of Ground to Overhead
Rest 60 seconds
40-44: 185/125 lbs
45-49: 175/115 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
You will be working on barbell cycling from now until the Open. Feel free to record and post to the FaceBook group for feedback.
B.
For time:
Row 1000 Meters
Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
Shoulder to Overhead x 20 reps
Rest exactly 6 minutes, and then . . .
For time:
Row 1000 Meters
Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
Hang Power Snatch x 20 reps
40-54: 95/65 lbs
55+:
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65/45 lbs
C.
Three sets of:
Dragon Flag Negatives x 5-6 reps @ 5111
Tuck Ups x 15 reps
L-Sit Flutter Kicks x 20-30 seconds
Followed by …
One set of:
Hollow Body Bounces x 75 reps
A) 10/10/10 – paced too much on first 2 rounds
B1) 10:21 – accidentally did PS instead of HPS…that was a big mistake.
B2) 8:31
combined both fridays wod and saturdays wod in the order in which it was done: 2s t spine pulse on the bench deep sqt progression crossover symmetry x15rps rowed 500 m at a conversational pace burgener warm up A1) emom PSx2rps: 76lbsx3sx2rpsx78x2sx2rps 2) Snatch 1 rp: 78 still struggling with mobility in the hole so I stuck with this weight 3) SPx2rps: 105,110 (fridays barbell cycling) rxd; 105 lbs 1st-5rps,2nd-5rps,3rd-3rps I need more work on this I was spent quickly! B) B/S: 185x6rps, 200x4rps,2rps15x3rps,230x2rps,215x4rps c) Friday met con: for time: 15 ground to overhead 30C2B 15 thrusters 20 burpees over… Read more »
One round at 225 just cuz, only got 4 lol
Then 12/11/10
One round at 8:26, went way to slow on 1st 20 HS, last 20 went 10/10 tap n go
Glad I got it in
Class WOD first.
B. 12:15, 12:30
A. 5, 5, 5
Day behind.
Only had time today for the optional AB session from Friday. 28cal/27cal/27cal/27cal/28cal.
I plan to hit today’s WOD Sunday am.
A. Went 115 and just tried to feel good.
B. 8:54/10:05
C. 45-42 Cals on ass bike – finished yesterday
A: 10, 10, 9
B: 8:10 only time for one round. Next one would have been slower. forearms smoked and started to tear from HS.
Ahh, 2nd may have been faster. didn’t realize ps/s2o are reversed. hps were toughest part.
Fun day!
A: 9, 6, 6 @145 (will post video)
B: worked out at the affiliate
C: done
15, 12, 9, 6, 3
Burpees, wallball (20lb, 10ft), deadlift 225lb
Followed by 100 double unders.
8:07
3×7 shoulder press (105lb) and 7 strict pull-ups
Have a great weekend everybody!
Partner WOD day: many of the same things plus hang clean and hspu–grip shot.
Snow day will do it in the morning
We cancelled classes today as well but I snuck in this afternoon. It was nice to have the whole box to myself and I could listen to my music.
A. Went 175#…10, 10, 8
B. 8:50, 8:40
A)4/4/4. Should I have dropped in weight to get more reps? I’m not sure 4 reps in considered cycling.
B1)10:43
B2)10:16
Holy cow my grip was fried. My forearms felt like Popeye.
C)Completed
A: 8-6-6
B: 9:16 – 9:32
C: Done
Warmed up with some HSW.( I just like the way my shoulders and back feel after a few sets of 25′)
A. 11/10/8 @ 175 ( Nicole I will post video on Facebook, feedback welcome)
B. 9:13 and then 8:47.
C. Done.
A. 115: 9-12-11 (tried 135-unable to do more then 3 at a time)
B. I completely wrote & did this wrong, here is what I did:
Row: 3:58
S2OH: 4X10
T2B: 3X10….9:52
PHS: 4X5…..14:05
Row: …………………………….4:04
HPS: 8X5….? (forgot to start timer) (40)
T2B: 3X10..(started timer)..2:11
S2OH: 8X5 (mostly 5’s)…..6:30 (40) (12:45+?) Good work out.
C, Done
A. 6,6,6 at 185#
B. No rower so decided to enjoy this nice South Florida weather and run. Not sure how far my run was, but ran 4:15 both rounds. Total time 11:57 and 11:51
C. Done
A. 10/9/9 @155
B. 10:22, then 10:07
C. Core work done. Have a great weekend!
A-6,6,5
B-9:55/9:45
A. 11-9-9
B. 9:59/9.13
A. 7 – 7 – 7
B. 9:47
4:30 row
20-10-10
7-7-7-9
20
9:46
4:33
25-10-5
7-7-7-7-2
20
C. Done