5 sets of:
:25 high-bar back squats, tough but continuous
:05 rest
:25 burpees
:05 rest
:25 AirDyne, max effort
4:35 walk rest
Post loads and notes to comments.
SCHEDULE NOTICE: Late morning classes will begin promptly @ 0930, 1030, & 1130, just like our 0600 and evening classes. Please be present, focused, and ready to warm-up at these times. Thank you!
{ 24 comments… read them below or add one }
BS @ 205lbs
AM Strength.
Back Squat: Build to heavy single in 15:00.
385.
WOD average: 175# x 6 / 11 / ugh.
+ 2 sets rotator/shoulder work and 10 cradle MU transitions.
+60 min squash. Has been a couple weeks…
First set at 95, then the rest at 115lbs.
I hate the airdyne.
I find it helpful to verbalize that to the airdyne while on it.
A. 3 position snatch. Build to tough set
B. 90% of A 3 sets of 1
C. Moderate power cleans 12, 1 every 30 sec.
A. 90.
B. 81
C. 105
Biked 10 miles in 38′ on bike trail. Great day!
3 sets of:
3 power cleans, touch-and-go
6 burpees, AFAP
3:00 walk rest
+
3 sets of:
5 power snatch, touch-and-go
30 double-unders
3:00 walk rest
+
3 sets of:
:25 AirDyne @ max effort
2:35 walk rest
Power Clean: 125/:27 125/ :20, 130/ :32 (failed 3 one and had to redo it)
Power Snatch: 80/ :39, 85/:37, 85/ :37
Airdyne calories: 11, 13, 12
135-135-145-145-145
airdyne can suck it.
complete at 75 lbs.
Coming back to work after mid day work outs is hard. I feel bad for my coworkers…
Back squat @ 65 – 4-4-4-4-5
Still taking it easy and hoping the knot in my back will loosen up today!
Power clean, build to a max in 8:00
2:00 rest
AMRAP in 8:00 of power cleans @ 90% of max
255
+
24 @ 230
A. Split jerk, 12 x 1 @ loads that allow perfect reps; begin a rep every :30
B. High-bar back squat, build to a max 3
C. Push press, build to max 3
D. Strict pull-up, build to a max 3
+
For time:
50 glute-ham sit-ups
A. 135, thats what I used for the :45 last week, so happy with that
luckily i had already made arrangements to see pete haha
B. 190, +5pr probably could have gotten 195 if i woulda made the jump
C. 130, +5pr second try, first had a form malfunction ha
D. did 3 strict PU, pr! haha
+
3:53 and a lot of pain, may not do these anymore
See Jenna:
A. 205 (same as Saturday for every :45 x 10)
B. 315 ( +10 from Sat.)
C. 210 (2 reps; +5 lbs. from Sat.)
D. 115 (Got the 3rd rep, only 2 @ 115 on Sat)
conveniently forgot the 50 GHDSU’s…
Back squat @ 155#
See Jessie:
Skipped first part
Power Snatch – 75/ :37 – :49 (tripped on rope 3 times) – :37
AirDyne Cals – 11-11-13
Made up 50 GHDSU for time 2:24 (:26 slower than last time)
Turns out max AirDyne sprints makes these slower.
WOD:
Back Squats: 135, 145, 155, 165, 165; 9 – 11 reps
Burpees: 10 – 13 reps each time
Airdyne Sprints: Complete
A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed GRip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
for time:
60 knees to elbows
50 ring push ups
40 ghd sit ups
30 burpees
20 slam balls
10 farmer’s walk trips – 25 m each – 1 pd/h
A1. 75(4) – 80(4) – 85(4)
A2. 65(6) – 70(2) – 70(2)
A3. 3 – 3 – 3
A4. 20(7) – 25(6) – 25(6)
+
Used 20# slam ball
21:16
I believe that carrying my 86 lb daughter approx 150 yards up the mountain at Squaw after a good hike qualifies as a WOD. Elevation 8,500 ft.
See Pete:
A.165
B. 245 (Had to shut it down. Right hip still agrivated)
C. 180
D. 80
Stayed away from GHDSU because of hip.
A. Split jerk, build to moderate 3 w/perfect footwork & lockout (155)
B. High-bar back squat, ATG, build to max 5 (215)
C. Push press, build to max 5 (155)
D. Bent-over barbell row, build to max 5 (165)
+
Ab work of choice, weighted, no more than 50 reps
10 – 30lb Ball Slams
10 – T2B
10 – 30lb Ball Slams
10 – T2B
5 – 30lb Ball Slams
5 – T2B
All Weighted w/40lb vest
Squats at 65#… Averaged about 10 squats, 10 burpees, and 9 cals per set
WOD build up to 265 for 8 and averaged 9 burpees and completed the airdyne
Back squat 105lbs – 5 per set
Burpees – 8 per set
Airdyne – avg. 9 cals per set