Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Then…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 75-85% of 1-RM Clean
B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots (20/14 lbs)
Rest 2 minutes and repeat for a total of THREE sets.
Record number of wall ball shots completed for each set.
Warm-up
A) Hang cleans
Doubles with 86kg
Singles with 107kg
B) Metcon
30-32-33 WBS
Hang clean 65-70% 110-135-155-175
Hang clean 75-85% 170-180-190-190-180-180
Average 500 1:50 and 12-16 wall balls decreased the rest time to 1:30 as the gym was approaching to close ?
Hang clean how to be faster in hand rotation and to go under the bar faster any specific drills
A.
every 90”
4×2 @ 170
Then…
6×1 @ 210
B. 32,30,30
Posterior chain is wrecked
Mixed Today’s A with Wed B as I am at home without a wall ball option. It’s -38 deg F today. No going out without good reason.
A. Hang Cleans. 65- 70%
105, 105, 110, 110
HC 75 – 85%
120, 125, 125, 130, 135, 135.
B. 10 min AMRAP
10 box jumps
10 TTB
10 rev lunges
6 + 25
Thought the TTB were going to be a bigger problem, but broke once every round and managed to hold on.
Yesterday’s workout:
Zpress: 95×5, 95×5, 105×5, 105×5, 115×5, 115×3
Weighted Pull-ups: 35×5 all sets
Metcon: 17:46
Those pushups were killer coming off of the push presses!
This was a good WOD to jump back in after a week of traveling.
Haha I had the same experience with the PUs!
115/145
20/25/28
500 meter 1:46
Hey guys, been reading here for quite a while but it’s now time to actually keep track of the workouts.
A: 56/68
B: 25/20/22
Congrats on deciding to post. Made the same decision about 2 years ago and I couldn’t be happier about it.
Cheers, mate. Let’s see where this is taking me
Hey guys, been reading here for quite a while but it’s now time to keep track of the workouts.
A: 56 kg/68kg
B:25/20/22
Wednesdays WOD (few days behind as usual) 10 min WU on the AB with nasal breathing – first 5 min sucked, then it didn’t seem quite so bad and I was actually able to pick up the pace a bit A. Deadlift x 1 @ 195, 205, 210, 215, 220 (220 was pushing it a bit for perfect form since I haven’t really done DL’s much the last couple months) B. AMRAP in 10 min – 6 rounds + 20 reps (all UB) 10 Box jumps @ 20″ 10 T2B (2 rounds kipping the remaining rounds done strict) 10 Alt… Read more »
Glad to help push you Candy ? You killed it! That one was a good workout!
Great job Candy! That B was challenging! I skipped the DL because I don’t like doing super heavy DL at home without all the better equip at the gym. Plus I still feel like I am Not quite doing it right. ??♀️
A. 105#x2/110×2/115×2/115×2
120×1/125×1/130×1/135×1/140×1/140×1
B. 28/27/26
PHEW…holy Wall Balls batman!
I mentioned you in my post today…thank you for always giving me a little extra push!
Yeah.. crushed the wall balls! Nice work
Hey, thx!
You crushed this one! Great work!
A. 70kg x 2 reps
80kg x 2 reps
Stuck with 2 reps as really wanted to try and work on my technique a bit more.
B. 35,35,36 WB shots with 12kg as don’t have anything else in my garage gym.
59 wall balls