3 sets, one beginning every 5:00, of:
5 push press, as heavy as possible
:30 double-unders
+
3 sets, one beginning every 4:00, of:
3 strict pull-ups, as heavy as possible
7 burpees, as fast as possible
+
3 sets, one beginning every 3:00, of:
:25 AirDyne @ max effort
Post loads, reps, & notes to comments.
{ 17 comments… read them below or add one }
Push press: 155(5), 185(5), 205(2)
Dbl unders: complete
Strict pullup: bodyweight, +10, +10
Burpees: complete
:25 AirDyne: complete
In my parents’ backyard:
“Annie”: 15:16
I love that you did this in your parents back yard
Did they watch you?
Yes, they watched. I think they were slightly confused.
From luxurious 6′x6′ workout area at San Fran Hilton:
A. 6 sets of 10 one-arm snatches, 2 min rest & alternate arms: 50 lb
B. death by thrusters: 30 lb dbs
C. 50 situps fast as possible
Jes prescribed A (thx), then was going to do my favorite travel workout, death by burpees, but still too tired from Murph. Started thrusters at set of 10 and increased by 2 each minute, made 20 into the round of 24.
Push press: 115, 115, 135 fail
DU: completed
Pull Ups: +40lbs, +40lbs, +50 lbs
Burpees: completed
Airdyne: 18 cal, 23 cal, 19 cal (approx)
A. Split jerk, 7 x 1 @ loads that allow for perfect reps; begin a single every :60
B. High-bar back squat, ATG, 3 x 5 @ 90% of Day 1 load; 5:00 rest
C1. Push press, 3 x 5 @ 90% of Day 1 load; :90 rest
C2. Bent-over barbell row, 3 x 5 @ 90% of Day 1 load; :90 rest
+
Side plank, accumulate 300 total seconds; rest, break, and switch sides as needed to ensure perfect positioning
A. 110
B. 160
C1. 110, these got tough
C2. 115
+ complete
Part 1:
A. 3-position snatch (high hang, knees, floor), build to a tough set
B. 3-position snatch (high hang, knees, floor), 3 x 1 @ 90% of A; rest as needed
C. Power clean, 12 x 1; begin a rep every :30
5 hours rest
Part 2:
30 sets of:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
Part 1:
A. 165
B. 148
C. 225
Part 2:
complete, 450 cals
Deadlift 3-3-3-3-3-3
215-225-235-245-255-265
Todays
125lbs-30DU:135-17DU:140-31DU
0:57:56-0:60
+
Bodyweight+35lbs each time
burpees complete
0:45-0:36-0:33
+
Subbed 45lb SDHPs instead of AirDynes
17-17-20
See Jessie
A. 95-95-100-100-105-110-115
B. 125
C1. 65
C2. 115
+
Planks done in :30 on, :30 off and switching sides each time
Push Press: 85/95/94
Double Unders: 49/49/50
155 total lbs for pull ups
Rowed for calories: 10 each round.
5 rounds
3 strict press @135
3 strict pullups w/ 15 lb vest
Rest as needed
8 rounds
200 m run
4 strict unbroken hspu
30 sec ohs hold @ 75 lb
A. 95
B. 10#KB – 9 total
C. 14 Cals per set
Was definitely feeling murph a wee bit today!
Push Press: 115lbs, 115lbs, 125lbs
DUs: 49, 50, 36
Pull Ups: +20lbs, +20lbs, +35lbs
Burpees: completed
Airdyne: 17 cal, 16 cal, 14 cal
A. Clean-grip deadlift, 8 x 3 @ 50-55%, 11X1; begin a set of 3 every minute on the minute
+
3 rounds, not for time, of:
5-10 glute-ham raises
10 Turkish get-ups, perfect & controlled
:60/side side plank
A. Completed at 85#
B. Complete (TGU with 25#)
+ Later in evening: 10:00 Bottom of Squat (Mobility WOD Day 1)
See Stephen, part 1:
A. 145 (failed 3rd snatch)
B. 130
C. 225
A. 3-position snatch (high hang, above knee, floor), build to tough set; rest as needed
B. 3-position snatch (same as above), 3 x 1 @ 90% of A; rest as needed
C. Power clean, 12 x 1 @ moderate load; begin a single every :30
+
For time:
250m row
3 rounds of [15 swings @ 2/1.5 + 15 burpees]
250m row
A. 95
B. 85
C. 115
Thanks Babs for helping me carry my rower outside. What a glorious 7 minutes in the sun!