A. Push Press 4 x 5 @ 70% rest 2 minutes
B. Banded Deadlift - 8 x 2 @ 50% of 1RM + Bands - rest 45 seconds between sets
+
4 sets @ 80%
Row 250m
15 Pull-Ups (scale up to C2B)
15 KB Swings 70/53
15 Box Jump Overs 24/20
15 HSPU
Run 300m
rest 5 minutes
Banded Deadlift
http://youtu.be/F6xPIZC6lhM
*Remember if you're doing these in WP only in the old room*
A. 135
ReplyDeleteB. 185
+
1-: 5:55
(rested 4 m)
2- 6:01
(rested 3m)
3- 6:35
4- DNF - ran out of time!!
We were really rushing this one
A. Push Press 4 x 5 reps @ 70% (158) -->rest 2 minutes
ReplyDeleteResult: completed at 160 lbs *rested about 1 min between sets*
B. Banded Deadlift - 8 x 2 reps @ 50% of 1RM (213) + Bands --> rest 45 seconds between sets
Result: completed at 215 lbs *this went well, not tough, just felt odd, I think I like the movement and can see why it’s helpful*
4 sets @ 80% [sub: 3 rounds due to time]:
Row 250m (1:40)
15 Pull-Ups
15 KB Swings 70lbs
15 Box Jump Overs 24”
15 HSPU [sub: 10 hanging from rig by linked red bands]
Run 300m
-->rest 5 minutes [rested 2 min due to time]
Result: 8:00, 8:05, 7:52
*pull ups went slower than I would have liked—a lot of breaks perhaps due to no warm up, as I felt tight, but who knows; broke swings only once--in 3rd round--exhausted; jumped all of the BJs; HSPUs were tough, as first time attempting them in about 5 weeks; wrist felt fine! they just killed me due to toughness*
A) push press: 125#
ReplyDeleteB) banded DL: 150#
+
39:38 total time
I did all the pullups butterfly to work on technique- was ugly. But I guess good practice. Kinda frustrated but I'll just keep working on these.
DeleteA. 185
ReplyDeleteB. Used 205 instead of 225
C. Total time 33:20. Working rounds were 4:02,4:20,4:58,5:00
Did a variation of the snatch ladder for beast.
4 tng at 155, 3 tng at 165. Rep for rep with jay and jay at 185 for four minutes. Did 15. Also found a new 3RM snatch (185). Kate. Haha
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ReplyDelete9/9
ReplyDeleteA. Push Press 4 x 5 @ 70% rest 2 minutes
155
B. Banded Deadlift - 8 x 2 @ 50% of 1RM + Bands - rest 45 seconds between sets
225
4 sets @ 80%
Row 250m
15 Pull-Ups (scale up to C2B)
15 KB Swings 70/53
15 Box Jump Overs 24/20
15 HSPU
Run 300m
rest 5 minutes
Round 1: 6:30
Round 2: 6:10
Round 3: 6: 15
A: 170
ReplyDeleteB: 245 + band
Had to do a variation of the workout for today due to equipment and space issues in my school gym
4 sets for times: (3min rest)
250m row
15 kb swings (70lbs)
15 HSPU
(2:08, 2:20, 2:36, 3:00)
2nd WOD
15 box jump overs
400m row
8:30
Push press: 95
ReplyDeleteBanded dead lift: 140
DNF the last part only got 3 rounds
We really rushed, pull-ups felt tiring today
A. 110, 110, 115, 115
ReplyDeleteB. 150
+
I think my time was 41:20ish, but really could be making that up. I did butterfly chest to bar and rode the struggle bus a tad with them, but glad to be making progress.
Also messed around with beast snatches, new PR power snatch @ 115
A: 142
ReplyDeleteB: 205 blue
C: 2 rds 19:40 6:32/8:08
A: 100 for all
ReplyDeleteB: didn't do - back still sore
C: 6:45, 7:12, 7:25, 7:21 (43:43 total)
Unbroken C2B all rounds. Scaled KBs to 42# for back. Whatever tiny, tiny engine I had has taken a vacation. Felt like I was going to throw up the last 2 rounds. As much as it will suck, I'm looking forward to engine building in phase 2.
A: 155
ReplyDeleteB: 235
C: 7:00, 7:15, 7:27, 7; 24
Felt awkward doing C2B today. Going to put in more C2B work until it feels normal again.
A. Push Press: 100
ReplyDeleteB. Banded DL: 155
C. 6:14,6:13, 6:21, 6:36
-subbed 7 strict pull ups instead of 15…my hands are still beat up from the weekend and want to get them better for Flex on the Beach
A. Push Press: 95, 95, 95, 100
ReplyDeleteB. DL: 150
C. Only had time for 3 sets.
** we were really pressed for time trying to get everything done in one hour, there was very little time for warmup.
A) all at 155
ReplyDeleteB) all at 205
C) 6:10, 6:16, 6:40, 6:34