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4 x 100 "warm-up" (75-95% effort). 1 min rest between runs.Interval Run Sprint, 100 m | 0:20 Run Sprint, 100 m | 0:19.5 Run Sprint, 100 m | 0:19.5 Run Sprint, 100 m | 0:19 Run Sprint, 100 m | 0:18.5 Run Sprint, 100 m | 0:18 Run Sprint, 100 m | 0:17.5 Run Sprint, 100 m | 0:17 Run Sprint, 100 m | 0:17 Run Sprint, 100 m | 0:17 -
First time hitting any heavy BS in almost a month. Based off my previous 1RM 175 (not sure I could get there at this point).Sets 3 Back Squats, 70% 1RM | 125 lbs 3 Back Squats, 80% 1RM | 140 lbs 3 Back Squats, 85% 1RM | 150 lbs 3 Back Squats, 85% 1RM | 150 lbs
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17:13 for Femme Fit "Running abmat Cindy". 200m run + 1 round Cindy (5 pullups, 10 hand release pushups, 15 abmat situps), 400m run + 2 rounds Cindy, 800m run + 4 rounds Cindy. Lots of good mobility first. Worked on some barbell lifts after: 1 rd DT @ 35 lb, 1 rd @ 65 lb, 1 rd @ 95 lb. Not ready for 110 lb yet (Rx).Run, 200 m 5 Pull-ups 10 Push-up (hand release)s 15 AbMat Sit-ups Run, 400 m 1 2 Rounds Of Cindy Run, 800 m 1 4 Rounds Of Cindy
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30:00 time cap, came up a little short (only got to the 43rd clean & press - which was the worst movement). 25 Pull-ups 50 Deadlifts, 95 lbs 50 Push-ups 50 Box Jumps, 24 in 50 Floor Wipers (Aaron made us do windshield wipers holding the empty bar, legs in each direction count as 1 rep). 50 Dumbbell Clean & Jerks, 25 lbs (Aaron made us doing squat cleans and strict presses - which really slowed me down so much I couldn't finish in the time limit). 25 Pull-ups (went back 10 min later and got these done).25 Pull-ups 50 Deadlifts, 95 lbs 50 Push-ups 50 Box Jumps, 24 in 50 Floor Wipers 43 Dumbbell Clean & Jerks, 25 lbs 25 Pull-ups
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17:54 for 1 mile run (8:40) run then 21-15-9 kettlebell 35# box jump 24" burpees. Goal was all segments unbroken, don't wipeout on box again, steady jog pace & no hip pain.Run, 1600 m -- then -- 21 Kettlebell Swings, 36 lbs 21 Box Jumps, 24 in 21 Burpees 15 Kettlebell Swings, 36 lbs 15 Box Jumps, 24 in 15 Burpees 9 Kettlebell Swings, 36 lbs 9 Box Jumps, 24 in 9 Burpees
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Only 1-2 min restSets : rest 3 mins Pull Up (Strict) | 8 reps Pull Up (Strict) | 7 reps Pull Up (Strict) | 5 reps
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9 rds + 8 snatch. 8m AMRAP ladder (1/1, 2/2, 3/3, etc). Didn't push too hard since first day back in two weeks and my left hip bursa was feeling a little pinch.AMReps in 8 mins: 53 Power Snatches, 55 lbs | 53 reps 45 Push Press, 55 lbs | 45 reps
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First day back after two weeks recovery. Kept the weight light (5 x 65 lb, 5 x 85 lb, 5 x 95 lb, 2 x 105, 2 x 115, 2 x 125).Sets 5 Front Squats, 65% 1RM | 95 lbs 2 Front Squats, 70% 1RM | 105 lbs 2 Front Squats, 80% 1RM | 115 lbs 2 Front Squats, 85% 1RM | 125 lbs
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Forearm challenge - 2 rounds for time of: 25 Pull-ups 50 Kettlebell Swing (Russian)s, 44 lbs 75 Double Unders Farmers Carry, 25 lb bumper plates (pinch grip), 100 m2 rounds of: 25 Pull-ups 50 Kettlebell Swing (Russian)s, 44 lbs 75 Double Unders Farmers Carry, 25 lbs, 100 m
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1RM 145lb. 85% too heavy - had to rack & do singles on 2nd & 3rd set.Sets 5 Front Squats, 70% 1RM | 105 lbs 5 Front Squats, 75% 1RM | 110 lbs 5 Front Squats, 85% 1RM | 125 lbs 5 Front Squats, 85% 1RM | 125 lbs 5 Front Squats, 85% 1RM | 125 lbs
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Complete as many rounds as possible in 12 mins of: 3 Squat Cleans 95 lbs 6 Push-ups (hand release) 9 Wall Balls Focus on quality/form on the squat cleans and unbroken pushups/wall balls.12:00 AMRAP: 3 Squat Cleans, 95 lbs 6 Push-ups 9 Wall Balls
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Rounded up a little (1RM 145 lb)Sets 3 Front Squats, 60% 1RM | 85 lbs 3 Front Squats, 65% 1RM | 95 lbs 3 Front Squats, 70% 1RM | 105 lbs 3 Front Squats, 70% 1RM | 105 lbs 3 Front Squats, 70% 1RM | 105 lbs 3 Front Squats, 70% 1RM | 105 lbs 3 Front Squats, 70% 1RM | 105 lbs 3 Front Squats, 70% 1RM | 105 lbs
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Done at Camp Rhino - "Boston Tough" CF Challenge WOD.20:00 AMRAP: Run, 50 m 10 AbMat Sit-ups 5 Push-up (hand release)s 5 Pull-ups 10 Deadlifts, 65 lbs 10 Wall Balls, 14 lbs, 9 ft
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15 Hang Power Cleans, 85 lbs 15 Wall Balls, 14 lbs 12 Hang Power Cleans, 85 lbs 12 Wall Balls, 14 lbs 9 Hang Power Cleans, 85 lbs 9 Wall Balls, 14 lbs 3 Hang Power Cleans, 85 lbs 3 Wall Balls, 14 lbs
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Sets 2 Front Squats, 70% 1RM | 100 lbs 2 Front Squats, 75% 1RM | 110 lbs 3 Front Squats, 80% 1RM | 120 lbs 3 Front Squats, 80% 1RM | 120 lbs 3 Front Squats, 80% 1RM | 120 lbs 3 Front Squats, 80% 1RM | 120 lbs 3 Front Squats, 80% 1RM | 120 lbs
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