Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Pull-Ups x 10-15 reps
Followed by…
Every minute on the minute for 9 minutes (3 sets):
Station 1 – Press from Jerk Receiving Position x 5 reps
Station 2 – Tall Jerks or Jerk Balance x 3 reps
Station 3 – Butt Kickers/High Knees/Power Skip x 10-20 reps (perform one movement each set)
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups
Hi,
I did this workout on 01/06/19.
warm up
A: time 21:10 (Dumbbell Shoulder Press @ 2×22,5 kg, Dumbbell Skull Crushers @ 2×12,5 kg)
B: time 23:31 (03:13/04:33/04:23/05:22/06:00)
Stretching.
Bye
A.
Shoulder press @ 25#
Ring rows x 8
Skull crushers @ 15#s
TTB x 6
B. Scaled push ups to 15. Really good strict reps.
12:32
Did yesterday’s
A. 185, 185, 190, 195 (this was almost a max effort), 190
B. First time doing Karen. Have been avoiding it for years as I hate wall balls.
Did the 18, 17, 16 etc rep scheme. Every round was UB but probably took too long of breaks.
8:36
That’s a super strong effort on the squats! Great work pushing through Karen for the first time! I hadn’t ever done it before today either.
I saw that! You did really good! ???I looked at everyone else’s times AFTER. And was like, “hmmm should have pushed harder.”
A. Done – 50# dBs for Press; 35# dbs for skull crush, 6/6/8 sT2B
B. 8:40 – ub du and pu. Broke 1 set of pushups 16/4…still sore from Murph
Yesterday’s workout
A. Back squats
275×3, 275×3, 285×3, 285×3, 295×2
B. Karen
6:49
This was my first time doing Karen. I split it up 20×3, and 15×6. This worked out well. I cranked out the first 90, and it was a grind the rest of the way home.
C. Pool time
Vacation beach WOD
50-40-30-20-10 (3 burpees every 75 seconds)
Push ups
Air squats
Sit ups
Walking lunge
22:35
A.) bulg split squats at 65 lb dumbells. 3, 3, 3, 2, 3
B.) 7:11 RX. Last time I had recorded for Karen was 7:46. Hoping for sub 7 next time.
Exactly what I needed today.
A. 50s
12, 10, 10
25s
8, 8, 8
B. Didn’t watch time. Focused on stabilizing my shoulder blades on pull up. Did a lot of excentrics tempo.
C. 2 series of biceps curls and crunches.
Like it!
… short on time so jumped right into ‘A’ …
A1. DB Shoulder Press 2111: 8 w/ 45s, 50s, 55s
A2. Supine ring rows 2111: 3 sets of 10
A3. DB Skull Crushers 2011: 10 w/ 25s, 27.5s, 30s
A4. Strict GHD Sit-ups 2110: 3 sets of 8
B. As Rx: 11:11
… feeling cooked and summer swole
#summerswolestice
This is excellent
Good morning everybody…
A. DB PRESS 50/40/40 x 8
RR 10/10/10 with feet on bench
SC 15/12/12; PURPLE BAND, GREEN BAND, 30# DB
T2B 8/8/8 FELT REALLY SOLID
B. done as emom x 4 rounds
min 1: 32 dubs
min 2: 15 push-ups
min 3: 8 strict pullups
My body was feeling the last couple of days
A) EMOM 12′ (3 rounds each)
1′ – 5 Bar muscle ups
2′ – 10 BTF C2B
3′ – 15 BTF pull ups
B) EMOM 8′
1′ – 16 KB swings (24kg)
2′ – 16 pistols squats without kneecaps
C) Metcon- Fitness version – time: 11:40
5 rounds
200m run
20 push ups (20, 20, 10/10, 10/5/5, 12/3/5)
10 strict pull ups (6/4, 5/3/2, 4/3/3, 4/3/3, 3/2/singles)
D) Abmat sit ups/hollow hold tabata
12 hour break between sessions as travelling home tonight. Had to do some emergency pre-workout to get going for this one! A. Alternating OTM x 10 (5 Rounds) Odd – 5 Weighted Pull-Ups 5kg 7.5 10 12.5 15 Even – 5 Front Squats 70kg 75 80 85 90 – 90 was 5rm a few months ago, but felt fairly comfortable today B. Death Race 5 Rounds: 15 Calorie Assault Bike 10 Burpees 7.18 – awful workout, but really pleased with pacing. Round times 1.28, 1.29, 1.29, 1.30, 1.23. Held 69 rpm on bike and focused on quick transitions. C. 3… Read more »
Great work pacing out death race! That sounds awful!
Thanks Mike, it really was! Awesome first time Karen performance
Morning everybody,
A. As described @tempo and range
1. DB SP 22,5kg/25/25
2. SGRR from box 8/8/10
3. DB SC 10/12,5/12,5×12
4. STTB 8/8/8
B. 5 RFT
16:03
Had to split up the pull ups a lot.
C. 4 rds
Banded paloff rotation x15
ET biceps curls x10-12 7,5 kg
Weighted plank 60 sec + 15 kg
A must have been a serious pump!