Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position
Followed by…
Two Sets:
Row x 30 seconds
Rest 30 seconds
Single-Leg Jumps x 5 per leg
Rest 30-60 seconds
Then…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare results to April 12, 2019.
Rest until relatively recovered, and then…
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.
A: 10:45 @ 1000m row, 40x Thrusters 20 kgs, 20x PU
A. 8:45
B. Done with 2 35# KBs
RX Jackie @35# bb
Row was 3:50
Time: 8:20
B. 3 sets @40# (20# ea arm)
Question for the evening WOD crew… Any magic to deal with being tired after work? I leave about 6:30am for work and get home about 5:30pm. I’m a farmer so both physically and mentally taxing. I’ve tried the morning workout thing and it just doesn’t work for me. Would love to hear how you all deal with it!
July 17th WOD
A. 95, 115, 125, 135, 145, 155, 155 – didn’t do the last set because a tendon in my ankle started yelling and didn’t want to risk injury. (Didn’t do an adequate warm up. In a hurry)
B. Row because I was at home.
3:34, 3:22, 3:28
And my daughter just sprained her ankle, nothing broken, thank God.
Luke & Anika
Did a partner WOD from July 6:
3 rounds for time
Run 800 meters (together)
80 wall balls 14#/18#
80 pushups
Partition reps however you want
28:22- Luke did the lion’s share of pushups!
Performance
7:33 Jackie. 2 minutes slower than my 2013 regional Jackie. Woof. 104 heat index in a carport didn’t help
July 15 WOD
A. Snatch from mid patella + snatch
35#, 45, 55, 65, 70, 75, 80, 85, 90
B. 10 Rounds for Time – 10:46 – RX
12 KB swings @ 16kg
9 Push Ups
6 T2B
***All UB – T2B done strict because this was way to grippy to try to keep a kipping rhythm. This was a good one!
Wednesday:
A) EMOM 7′, with 115 lbs:
7 (-1) hang squat cleans
1 (+1) push jerk
B) Attempt at 20 RM deadlift, got 110 kgs comfortable.
C) For time:
27 – 21 – 15 – 9:
200 mts run
wallballs 9 kgs
box jumps 24″
Time: 15’45”
This is a deadly combo for me as I tend to fatigue fast on these 3 movements, fortunately it seems my nutrition changes are taking effect and I was able to deliver a constant output throughout. Split he wbs in 17/5/5, 12/5/4, 10/5 and 9; all box jumps were done with step downs.
Great job with C, attacking the weaknesses is paying off!
… somehow got routed to Fitness for this morning’s post …
A. For time: Row 1000m | 20 Burpees over the C2 | 40 – 45# Thrusters
6:56
… first time doing burpees in (hmmm) years? – didn’t seem to aggravate my tailbone.
… B smelt a little DOMSy so knocked it back
B. 3 sets of:
Bulgarian Split Squats 30X1: 8 reps/set/leg w/ 55# DBs
60s rest between legs
… have a good weekend folks.
DOMSy? Good word
PJ-6:29RX
Tawni-9.34RX
Good morning everybody…
A. 6:29 Rx; :03 PR and :05 faster than April. row 3:15, thrusters UB 5:05, Pullups 1:24. disappointed with pullups. went 15/5/5/3/2. I was about 15-20 sec ahead on row compared to last time
B. legs were shot from Jackie so I did 3 sets x 15 reps each of bat wings (20#) and ghd situps.
Big row gains. PR is a PR!
True.
Awesome on the PR!!
Thanks, Michele
Crazy row pace – awesome work.
Thanks. The row was not kind to my legs. Thrusters killed ’em. I had to hobble to the pullup bar.
Training tomorrow so hit all the weaknesses and accessory
A. Upper body pull/push. 4 sets. 60 secs rest between
12 reps at 15kg DBs seated press
12 reps pausing barbell row
B. Bar muscle up accessory
Every 1:30, 4 reps BMU on black bands to build volume. Had previously been doing EMOMs with BMUs every 3 mins so wanted to mix it up.
C. Snatch accessory
Emom 10 at 110% projected 1rm snatch
1 3 position pause snatch grip deadlift, 1 snatch high pull