Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
35-49:
For time:
30 Chest-to-Bar Pull-Ups
50-54:
For time:
20 Chest-to-Bar Pull-Ups
10 Chin-Over-The-Bar Pull-Ups
55+:
For time:
10 Chest-to-Bar Pull-Ups
20 Chin-Over-The-Bar Pull-Ups
B.
For time:
Row 2000 meters
20 Snatches (power or full)
150 Double-Unders
20 Snatches (power or full)
Row 2000 meters
35-49: 135/95 lbs
50-54: 115/75 lbs
55+:
For time:
Row 1500 meters
20 Snatches (power or full; 95/65 lbs)
100 Double-Unders
20 Snatches (power or full; 95/65 lbs)
Row 1500 meters
Note:
This is a retest from August 18, 2018. Please make sure to look back and see what time you got on this workout and what weights you used to make it an accurate retest.
C.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
No place for C2B or to drop the bar for snatches in the hotel gym, might try to make this one up over the weekend.
A. 30 C2B = 5:19, DID 6 SETS OF 5 WORKING ON BUTTERFLY
B. RX WEIGHT THIS TIME 35:38/ USED 95 FOR SN IN AUGUST
A. Skipped
B 27.55 snatch was tough by far my weakest lift. Du went pretty well. Had some long metcons this week
Did class wod today ??
Always fun to train with the group!
Agreed 🙂
A. 30 Chest-to-Bar For Time 2′:04″
B. (39-45) 34′:12″
I did an optional section
Bench Press
Last PR 127 kg today’s PR 130 KG
A. 1:15 Kipping. 21 unbroken then fell apart. Grip just dies. I think inhad to do 2 more sets to finish the 9 reps.
B. Went with the 800m runs since we did that last time.
Today: 15:33
Aug 18th: 17:26
I think I just ran quicker and stayed more consistent on snatches. All singles. DUs were UB.
C. Did a few sets of 15 GHD sit-ups and handstand walks.
Tested a partner WOD this morning for a competition next Saturday.
20:00 Clock
0-17:00: 6 rounds
14 squat cleans (95)
7 synchronized burpees over the bar
In remaining time, each partner looks for 1RM of clean+hang clean+Jerk
Easily hit complex at 155, so hopefully can hit 165 next week.
Rest 17-18:00, then
2 minutes of front squats (135)
This was fun. We got 32 front squats. Will look forward to doing it in competition next week.
Fun! Good luck next week!
SCOTTISH THROWDOWN (partner-comp) day 1:
Event 1 (row, bike, DU and ski-erg):
8th (of 10)
Event 2 (DL, OH-Lunges and C2B/bMU):
2nd
Event 3 (shuttle-run and rope-climb):
10th
Awesome results! Did you have fun?
Caught up on squats this morning.
30 chest to bar 49 seconds
Jumped in a workout with pals:
5 rounds
15 cal bike
20 box jumps overs 24inch
15 cal bike
10 box step overs 50lb dumbbells
15 cal bike
Rest 2 minutes and repeat
25:50
Decided to do WZA workouts instead
2/3. Amrap c&j at 115 got 24. Two min rest. 1 RM c&j then 170#
Was planning to do wod 1 but looking at my camera after filming 2/3, each time I dropped the bar the camera moved a little and the clock and weights were out of the frame for the 1RM one ? So I took it as a sign not to do WZA and did yesterday’s retest row/burpee/max t2b instead 14/17/15/14
Wodapalooza Workout 2/3
8:00 clock
0-3: AMRAP C&J @165
3-5: rest
5-8: 1RM C&J
Any style clean and overhead allowed so I went with power Clean and push Press since those are still my strongest versions. Got 10 reps on the first part and maxed at 185.
Workout 1
12:00 time cap
150 double Unders
60 Wall Balls (20#/10’)
30 Chest to Bar
150 double Unders
Finished in 11:06 which is really good since this literally has all of my weakest movements in it. Tiebreak time (wall ball) was 5:37
A. 30 C2B pullups 4:00 🙁 Really need to be able to string them together. Almost all singles kipping c2b…
B. 29:38 RX. Much harder then it looks! First 2000m row 8:34, second 2000m 8:22.
Did some BMU drills and other fun stuff 🙂
A.✖️
B.✖️
C.✖️
30min AMRAP, 6rds+10cal
10cal a$$ bike, legs only
400m run
30 banded glute bridges, fast
10 sandbag squats @72lb
10 GHD hip extensions @10lb
One of those asthma days…no matter how slow I went, couldn’t get enough air ?
Aug 18th has 800m runs not 2k rows… which one should we do? (Please say run!)
Whichever one you DON’T want to do. 🙂 Why are you avoiding rowing, Steph?! Hi!!!
LOL. Well hello there Michele. Because I row like a turtle ?. And I run like a slightly faster turtle. ?