For time:
60 Double-Unders
30 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
30 Chest-to-Bar Pull-Ups
60 Double-Unders
55-59: Chin-Over Pull-Ups, Step Overs Allowed
60+: 40 Double-Unders, Chin-Over Pull-Ups, Step Overs Allowed 20″ for male & female
and then . . .
Four rounds for time of:
Row 500 Meters
15 Hang Squat Cleans
40-59:
buy amoxil online https://psychedelicinvest.com/wp-content/uploads/gravity_forms/4-63f4a282e6d9045190605209017f181f/2021/amoxil.html
95/65 lbs
60+: 65/45 lbs
Combined April 1st and 2nd’s training due to kids being sick, and, it really hit me hard on the rower. A. 3rds – 3 x Rope Climbs & 10 x Strict Handstand Push Ups B. 3 x 10 Push Jerk at 135lb, rest 60 sec – Felt great after mobility and HSPU’s C. Back Squat – 5 @ 308lb/3 @ 335lb/ 1 @ 363lb – 13b short of 90% found it tough. D. Air Bike – 5 min – 98 cal Rest 15 Minutes – Todays programming A. 9.46 No rest and straight into B. B. 15.10 (hit the wall… Read more »
Buy in 8 min mile.
DMA.
Bench press 95-205.
Don’t have DU’s. So I missed rope climbs earlier, so did 5 rope climbs and 30 CTB’s. Mostly singles, some doubles and triples.
WOD 2 Rx 17:00. I paced myself poorly. Last set of squat cleans UB, 1st 3 sets did sets of 10’s and 5’s.
Going for a run later.
9:43 Pull ups
19:02 w/75#
A. 12:08-I’m trying to get the hang of butterfly c2b, I’ve always done a gymnastics kip, so the first 30 were butterfly, most in singles and but did manage some doubles-upside was dubs went 60&51/9
B. 15:36- not sure how my time will compare to everyone else’s but that sucked way worse than I thought it would
One day behind and worked out of my home gym today. Took Thurs. off and took my kid to the Warriors game last night. 🙁
3 sets of strict press 75/85/85.
A. No rope climbs subbed 4 sets of strict PU’s and 4 sets of HSPU’s.
B. Push jerks at 95.
C. Back Squat at 95/115/35/155/165/175/185.
D. Assault bike, but unassembled in garage. Sooo…1 mi. run at 7 min. (80-85%) and 30 GHD’s.
4/2 WOD’s for Sunday.
8:00
2 min. Rest
16:00
Have a great weekend all!
6:59
12:01
Fun times at the Kroc Center! Hope you all have a fun weekend!
WOD #1 – 60DU’s/30C2B/30BBJO/30C2B/60Du’s – 10:03
WOD #2 – 4 Rds. for time 500m + 15 H.Squat Cleans @65# – 14:45
7:46
13:03
Have a great weekend everyone!!
Dubs,C2B, BBox, etc – 9:45
4rounds row + HSCleans – 16:20
WOD1 – 9:34 Should have warmed up the Pull-ups a bit before starting, but pretty busy in the box this morning.
WOD2 – 16:10?? Rower I was using wasn’t turning on this morning for some of the rounds. Just rowed for 2:00 when this happened, so time may be a little off. Didn’t allow myself to break up any of the sets of HSC’s. Didn’t feel as ‘energetic’ today as I was hoping to, but did these workouts by myself so sometimes it’s a little difficult to know how things have gone.
So today did not go as planned.
12 hour work night 4 hours of sleep…
Went in to WOD-
Somehow did
30DU
15 Burpee Box Jumps
15 pullups
15 Burpee Box Jumps-
Then open gym was busy
did a little set of
1 round 5 snatches-5 pull-ups
4 rounds 5 HPC 5 pull-ups
#85
did all sets of HPC & pull-ups UB
That was good pull-up practice
30 DU after
ROMWOD
Wod 1 11:42 I need to get better at CTB
rest about 1 min “slow walk to rower”
Wod 2 18:32 I was a tad faster each round “win for today”
ROM wod later
Cheers
Partner workout with class, plan to get in the gym tomorrow morning to lift a little, test out the back, I feel about 80% recovered
Wod 1: 8:21
Wod 2: 16:11 (did full squat cleans by mistake)
Well – that was harder than I thought it was going to be.
A. 10:16 – need to get better at linking C2B when tired. Did mostly singles
B. 14.35
off to ski some corn – have a fantastic weekend. Only a few more until qualifiers
A. 12 min Snatch emom (every 2 mins) from floor then mid thigh up to 145
B. Wod – did both back to back at 31:02
8:43 and 14:19, have a great weekend!
WOD 1 – 9:48
WOD 2 – 12:26
Focused on going UB as far as I could in each movement. Only broke on C2B. Found a rhythm on Row/Hang cleans and just kept moving. Enjoyed both.
Post Snatch tech working pauses at bottom. 135×7, 155×7
WOD 1: 13:32 – C2B slowed me down, still need to work on stringing these together
WOD 2: 16:40 – 65# was deceiving, got heavy fast. I’m short, rower is not my friend.