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1,334 Workout Posts
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142.5# back squats (75% of 1RM), 5 x 5... pistols on a box, really hard and slow after the thruster/box jumps/back squats... T2B unbroken all 5 rounds (huge for me, even though it was only 7 per round)5 rounds of: 5 Back Squat (High Bar)s, 75% 1RM 6 Pistols (Alternating Legs)s 7 Toes-to-bars -
Did this after tabata sit-ups (88 total)... 55# thrusters unbroken 1st round, 7/5 for 2nd round, then 6/6 for rounds 3-55 rounds of: 12 Thrusters, 55 lbs 12 Box Jumps, 20 in
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88 totalTabata Sit-up (standard)
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This got hard fast, deceiving :) About 3 min post-WOD9-7-5 reps of: Front Rack Lunge, 30 lbs Dumbbell Front Squat, 30 lbs
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Did 1 round with 105# but couldn't cushion it back to my shoulders for shoulder-to-overhead, ended up doing extra cleans after dropping it from overhead... switched to 95# (regular RX). Did 53# KBS... solo at PD, men's bar.3x 3:00 AMRAP: 3 Power Cleans, 95 lbs 3 Shoulder-to-Overheads, 95 lbs 3 Kettlebell Swings, 53 lbs Resting 1:30 in between each AMRAP.
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50# DB snatches weren't that hard but did slow me down, GHD sit-ups were slow too5:00 AMRAP: 10 GHD Sit-ups 10 Hip Extensions 10 Toes-to-bars 10 Dumbbell Snatches, 50 lbs
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All deadlifts unbroken, burpees steady3 rounds of: Run, 400 m 21 Deadlifts, 105 lbs 12 Burpees
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Sub'd bar dips for ring dips, and 30# DBPP for HSPU... tried 35# DBPP before starting, but shoulders were smoked from the WOD... super hard, tri's felt like they were going to explode. Doing much better at keeping my elbows to my sides for push-ups.5 rounds of: 5 Push-ups 3 Bar Dips 2 Dumbbell Push Presses, 30 lbs
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This was really hard after tabata du's (had 3 min rest before the WOD), shoulders were tired... not sure if it was that or the heat, but I felt mentally defeated with 80# shoulder-to-OH. No failed reps, just took too long to pick the bar back up. S2O were 5/5/5/3/3, 5/5/5, 5/4, 6, 3 and KBS were unbroken except for the 15's (10/5).21-15-9-6-3 reps of: Kettlebell Swing, 35 lbs Shoulder-to-Overhead, 80 lbs
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Kept a running total, not sure on the reps per round except for round 1 (25 unbroken)Tabata Double Under
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lame.... I always get light-headed when I go upside down after a metcon. Wasted 1-1/2 minutes trying to get shoulder taps on the wall before moving to a 24" box.5:00 AMRAP: 10 Shoulder Taps 10 Wall Balls 5 Burpees
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105# front squats, C2B pull-ups12:00 AMRAP: 5 Front Squats, 105 lbs 7 Chest-to-bar Pull-ups 9 Box Jumps, 20 in Run, 200 m
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I wasn't confident going into this, based on how sore my upper body is... Did well though! 3 reps each min... 3 rounds @ 115#, 2 rounds @ 120#, 4 rounds @ 125#, and 2 rounds @ 130#. Only got 1 rep at 130 when I did this in March, 6 reps at 130 today. At the PD: men's bar and inov-8's.Every 1 min for 11 mins 3 Power Cleans | 115 lbs 3 Power Cleans | 115 lbs 3 Power Cleans | 115 lbs 3 Power Cleans | 120 lbs 3 Power Cleans | 120 lbs 3 Power Cleans | 125 lbs 3 Power Cleans | 125 lbs 3 Power Cleans | 125 lbs 3 Power Cleans | 125 lbs 3 Power Cleans | 130 lbs 3 Power Cleans | 130 lbs
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First time doing any portion with a weighted vest. Original plan was to do the whole thing with a 10-lb vest, but was running late and didn't have time to adjust the weight. Did both 1-mile runs with a 20-lb vest (8:28/9:04). Shed the vest for the 100 pull-ups, 200 push-ups, 300 air squats. Solo at the PD before work.Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi
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Sub'd 30# DBPP for HSPU, 55# hang squat snatch, and band ring dips.... A Chris Hapner creation, tough!! 8 of us for the 10 am Finisher WOD :) Did DBPP and hang squat snatch both in 5's, 4's, then 4/3/215-12-9 reps of: Dumbbell Push Press, 30 lbs Hang Squat Snatch, 55 lbs Ring Dip (band)
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