A. Split jerk (from rack), build to a max in 12:00
+
8 rounds for total reps of:
:20 push-ups
:10 rest
exactly 2:00 rest
AMRAP in 4:00 of:
Kettlebell swings, overhead, 1.5/1
Post load and reps to comments.
Lauren and Chris execute perfectly synchronized tempo squats.
{ 30 comments… read them below or add one }
I’m away all week for work, but I’ll be doing what I can in the hotel!
Death by burpees, my favorite hotel workout…
I’m a big fan of 100 push ups, 200 situps, 300 air squats… for time of course.
Travel WOD wedsite is great
Press: build to 3RM
180.
A. 155
B. 46
C. 61
A. 165*
B. 0**
C. 81
+ 1st ever AMRAP (unbroken) MU attempt: 4
+ 12 slow/deep ring dips
* I get to heavy weight and feel like I get chicken-shit with my technique and form (afraid to get deep under bar)… technique!!!
** Disagreed with Mike, and as usual, realized after the set he was right. I was not leading with my chest to the ground, so all no-reps.
+ 60 min Squash. Super Dave, I am about as ready as I can be for our inaugural match on Thursday… should be fun…
See you Thursday!
Aaron Givhan, massage therapist from Louisville, will be in Cincy this weekend on Friday and Saturday and available for anyone interested in massage work. Cost is $60/hr. He will likely work from my office inside Revolution Fitness, or perhaps at CSC… I have not checked with Stephen on that yet. If interested, email me your availability for Friday or Saturday and I will let you know ASAP to:
pete.haggenjos@gmail.com
A: 145 (PR +25)
+
54 pushups, 65 kb swings
thats a heck of a PR!
A. 95 (10lb PR)
+ 35 PU, 46 KB swings
A. 165
B. 81
C. 81
4 sets of:
:20 max power cleans, 185/115
:20 AirDyne, max effort
4:20 rest
+
4 sets of:
:20 max burpees
:20 row, max effort
4:20 rest
I did the above yesterday: 6X4 I did rowing instead of airdyne
7/7/8/8 and rowing
Today I did
Snatch from blocks, 3X1.1.1. @ 85% effort: 75/75/80
HIgh Bar Squat, 3×2 @ 90% of Day 1: 160
Push Press: 3×2 @ 90% of Day 1: 95
Strict Pull Up 3XAMRAP: 150lbs: 4/4/3
Floor on Rings Max hold: 2 minutes was all I had. My stomach is still sore from the GHD sit ups on Sunday.
A. Snatch from low blocks, build to max in 15:00
+
15-12-9 for time of:
Hang squat snatch, 115/75
Pull-ups, chest-to-bar
A. 135
+
9:25 @ 115
Muscle Up work, none completed
HSPU practice 2 sets of 6 and 2 sets of 7 completed
A. 225
B. 81
C. 81
Copy cat (nice work).
That is bizarre.
A. 105 (+5 PR)
B. 40 push ups
C. 62 KB swings
Nice job, Melissa!
A. 95lbs. (dropped 100)
B. 61
C. 75 KBS
OPT
being
3 sets @ 95%
5 TnG Power Clean (155#)
5 burpees AFAP
15 sec AD
rest 3 min b/t sets
+
3 sets @ 95%:
5 TnG Hang Power Clean (155#)
5 box jumps – 30/24″ (30″)
15 sec AD
rest 3 min b/t sets
+
3 sets:
AD 30 sec @ 100%
rest 3:30 b/t sets
OPT
being
See Brandon
Used 155# for all the cleans and a 30″ box for the box jumps. The AD was a killer.
4 sets @ max effort of:
:30 kettlebell swings, 2 pood
:30 double-unders
:30 AirDyne
9:00 slow spin on AirDyne
KBS/DU/cals:
16/35/27
15/40/24
16/43/25
15/45/19
Split jerk: up to 60 lbs today… kept it light bc wrist is bothering me. Rob, thanks for the coaching. I will work on a smaller dip.
Tabata push ups: 40… shoulders totally gave out!
KBS: 77
Complete 5 rounds for time:
1 Bench Press @ 90% of 1 RM
1 Bent Row @ 110% of 1 RM Bench Press
1 Bench Press @ 90% of 1 RM
3 Bent Row @ 110% of 1 RM Bench Press
1 Bench Press @ 90% of 1 RM
5 Bent Row @ 110% of 1 RM Bench Press
Bench @ 250
Rows @ 280. (100%)
18:10.
A. 185
B. 54
C. 58 with 70lb KB (there was nothing left lighter)
- Good workout!
OPT
Used 155 for all reps except one round of 145 on the hang cleans.
A. 125 split jerk
B. 65 push-ups
C. 85 KB