Thursday 110210

Morning:
1A. Weighted Pull ups
Find a heavy, what would be a possible 3RM, and complete 5 perfect singles at that weight. Rest 2 minutes between sets.
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2A. Whittman-Like
7 rounds for time of:
15 Kettle Bell Swings, 1.5/1 pood
15 Power Snatches, 88#/58#
15 Box Jumps, 24 inch box

Evening (any class):
1A. MobilityWOD below
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2A. 30 Minutes to Work on Aspect of Your Performance that You Feel is a Weakness (Set a clock, no shorter/no longer. Don't waste time here, get better at something)
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3A. 4 rounds, each for amrap of:
Burpees, 30 seconds (max speed)
Rest 2 minutes

Rounds 2 & 4, set a gymnastic ring 1 foot above reach and touch every rep.
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Post results to comments.

Watch video, spend ten minutes working the hips out hard.

6 comments:

Pingel said...

Good Morning! Newbie to the training team, my name is Jonathan Pingel. I am doing the morning workouts on my own at Westside Middle School. Afternoon I will be at CFO and night workouts will be in my living room after I get the kids to bed. Did my weighted pull-ups with 35lbs and clocked a 20:10 time for “Whittman-Like”.

Addi said...

Weighted pullups - 25#
My last recorded 1RM was 20#, but that's at least 6 months old, and 25# felt pretty good. Now I really want to find a new 1RM. I particularly enjoyed the smug looks I got from the elliptical crowd watching my 2-minute rests.

30 minute weakness work - handstand walks
Did the head/shoulder/hip tap drills and some lateral walks on the wall for 10-15 min. 10 minutes handwalk - the most I got without falling was 12 steps... got more consistent around 5-8 towards the end. Rested a couple minutes and then did max distance in 3 min. Got across the width of the basketball court. Not very far, but I was interrupted by a personal trainer's client of questionable mental stability who kept asking if I had been on TV. Apparently she once saw someone doing something on their hands on TV, so clearly I had also been on TV.

My shoulers were smoked.

Whittman-like: DNF
5 rounds, 8 snatches
Amanda told us there was a cut-off, but we didn't know what it was - took a guess and called it at 15. I probably rested a little more than I should have, but I didn't break up swings or jumps. Snatches were mostly 8/7. 53# is an annoying weight. Damn training plates.

Stacie said...

25# pull ups
Hand stands, butterfly, knees to elbow and KB press
17:47 rxd

Addi said...

Burpees - 15, 14, 13, 13

Much better than expected - these felt good. Well, as good as burpees ever feel.

Stacie said...

Thanks Addi almost forgot!

Burpees - 13,11,13,12

Nate said...

1a. roughly e60 some pounds. dont remember exact.
2a 19:33 possibly did 8 rds, dont know, extra work never hurt though. if not, then those were 7 brutal rounds.

1b. felt glorious added last weeks mobility as well.
2b. thrusters
2c. 14-13, 13-13,13-13