Workout of the Day
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A.
Every minute, on the minute, for 8 minutes:
20 Double-Unders
B.
Three rounds for time of:
10 Dumbbell Snatches (100/70 lbs)
Sprint 50 Meters Out
Sprint 50 Meters Back
C.
For time:
50 Unbroken Back Squats (135/95 lbs)
40 Pull-Ups
20 Shoulder to Overhead (135/95 lbs)
Run 400 Meters
30 Pull-Ups
20 Shoulder to Overhead (85/65 lbs)
Run 400 Meters
10 Pull-Ups
20 Shoulder to Overhead (65/45 lbs)
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A. Done
B. 5:00. Felt pretty good, tried to push hard on this one
C. 17:01. Felt horrible on this one. Unbroken squats killed me, heart rate was jacked right after starting this one.
A. Done – took me 12 seconds each time. Missed on one round, otherwise unbroken!
B. Didn’t do this part today since I did the snatches yesterday.
C. 10:35. But I wasn’t able to do the running in the workout today (so I just skipped that part). Managed to do 50 Back Squats without putting the barbell down, but I did stop and rest some in the top position! Pull-ups felt good today. Had to break up the Shoulder to overhead into 13+7 each round!
A. 11’s & 12’s – snatched after each set 155# up to 205# failed at 215 🙁
I did part C first so that I could do it with some other competitors. It’s nice to work out with buddies!
C. 11:38
BS: 1:23 ub
PU: 30/10
Stoh: 5/5/5/5. (very hard for me, I feel like I’m really going to have to make up time on the squats)
Pu: 15/10/5
Stoh: 10/10 (rested on shoulders)
Pu: 10
Stoh: ub
B. 3:38 ( more fatigued than usual )
A.). Been adding this in every day and working on relaxing my grip and keeping them fluid. B.) subbed 225 hang cleans as I feel this is a huge weak point of mine. C.). 12:30 Didn’t manage to get 50 unbroken. Got to 35 and I didn’t want to kill my back as it was cramping badly. Any advice on this guys? Been foam rolling and stretching like a mad man. I’m kinda worried that this wod is gonna wreck my back… As for the rest of the wod it went like this, Bs 35/10/5 Pullups 30/10 S2oh unbroken Run… Read more »
Was a bit low on energy today, too many hours since last meal.
A
Did it on every 30 sec, all 10-11 sec ub.
B
SLOW! Had 0:58, 2:15, 1:59 for the 3 sets of 10.. The DB snatches is my main weakpoint. Anyone got some magic tricks?
C
14:37
First set of S2OH was 15-5 everything else was unbroken.
Ran 10×40 meters with double hand touch (WOD 3 style) for my 400m so that took some time..
50 ub squats at 2:30, slow but at least I got it.
A. Done
B. 4:58, the 100lbs DB is still heavy for me
C: 12:45 run was 450m and slow.
A.
Complete. I’ve been doing this as part of my warmup.
B.
3:09
Moved the DB 8ft after each 10 reps.
C.
15:00
Did the full first round with 30 s2o. Back squats ub, Pull-Ups 20-20, s2o 10-5-5-5-5 time 5:33. Runs were SUPER slow. Everything else was unbroken. Tough!
You’re flying on B! Good job!