WODs
Leaderboards
joaquin guerrero
Mark Phelan
Ryan Goodman
Nicholas Ziemba
Lydia Johnson
Nathan Swartz
Swim: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.
Swim
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Bike
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
Run
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints. "Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
Row
Gym Activity
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12:00 AMRAP: Run, 200 m 25 Air Squats -
Dynamic EffortSets 3 Push Press | 115 lbs 3 Push Press | 115 lbs 3 Push Press | 115 lbs 3 Push Press | 115 lbs 3 Push Press | 125 lbs 3 Push Press | 125 lbs 3 Push Press | 125 lbs
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utilized 1 lb bar with small weights to do OH squats. did mobility wod of opening hips, pigeon pose, thoracic spine mobs, and bully shoulder drill.5 rounds of: Run, 400 m 15 Overhead Squats, 8 lbs
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Did 3x pull-ups/pull-downs on rope Ring dips done with white/gray band V-ups for T2B4 rounds of: 2 Rope Climbs 15 Ring Dips 15 Toes-to-bars
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3 weeks post-appendix surgery and 5 weeks post broken hand. went slow.4 rounds of: Run, 400 m 50 Air Squats
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did 3x10 v-ups afterwards. weight was light.10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 45 lbs Bench Press, 45 lbs Clean, 45 lbs
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Sets 1 Bench Press | 90 lbs 5 Bench Press | 45 lbs 2 Bench Press | 85 lbs
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3 rounds of: 10 Pull-ups 6 Squat Cleans, 95 lbs 9 Deadlifts, 95 lbs
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Sets Squat Clean, 3 reps | 095 lbs Squat Clean, 3 reps | 095 lbs Squat Clean, 3 reps | 095 lbs Squat Clean, 3 reps | 095 lbs Squat Clean, 3 reps | 095 lbs Pull-up, 5 reps | Pull-up, 5 reps | Pull-up, 5 reps | Pull-up, 5 reps | Pull-up, 5 reps |
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Run, 400 m 50 Air Squats 30 Push-ups
