Morning:
Met-conKyle (12 minute cut-off)
21-15-9 reps of:
Dead-lift, 315
30 inch box jumps
Dustin (12 minute cut-off)
21-15-9 reps of:
Dead-lift, 275
30 inch box jumps
JonP & Reba, together as a team (20 minute cut-off)
Amanda
9-9-7-7-5-5 reps of:
Muscle-ups
Snatch, 92#
Ricky & Addi (20 minute cut-off)
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
100 foot Sprint
Shelley (20 minute cut-off)
50 Pull ups
60 Kettlebell Swings, 1 pood
100 Double Unders
40 Overhead Squats, 65 pounds
Stacie & Libby (13 minute cut-off)
Run 800 meters
30 Full Snatches, 92#
Run 800 meters
Afternoon:
Met-conCFO Hero Workout
Evening:
StrengthBack Squat - 3x5 (sets across)
Warm-up - 5/3/2/2
Met-con:
For time:
25 Squats
25 Push-ups, Hand Release
25 Pull-ups, Men-Traditional/Women-Butterfly
25 Sit-ups
50 Squats
50 Push-ups, Hand Release
50 Pull-ups, Men-Traditional/Women-Butterfly
50 Sit-ups
75 Squats
75 Push-ups, Hand Release
75 Pull-ups, Men-Traditional/Women-Butterfly
75 Sit-ups
We have 3 weeks left of training and I now need everyone in full go mode. If you can't be with the team for a workout, you need to let me know and I need to see you make it up. Also, you can come in between 1 and 4pm for CFO workout if that fits your schedule better so that you have more time between it and the evening workouts. Make sure you are eating enough (translation, a lot) and have adequate intake between workouts. There are no excuses, no too tireds, no not enough sleeps, no had a rough weekends, no anything (just think $8000).
Post all results to comments.
7 comments:
12:18
I broke pullups up a lot: started w/ 7, quickly went to 5's and then even 4's, 3's and a couple 2's to finish. These took me 3:28 (wanted to know my time on these as pullups aren't fast for me)
Swings were broken up in 4 sets of 15 and DU's were broken up but not much. OHS felt really good, and I broke them up 15/15/10.
Tonight's WOD is going to be brutal...... I'm icing my back as I type this as it's tight and I might smell like biofreeze at 7:30.
Good job everyone on the different WOD's.! I didn't get to see them all as we were going at the same time but what I saw/heard, everyone was pushing it!
Starting To re-integrate more WOD back into my lift dominate programming... Looking at 3-4 WODs per week and moving up 1 every two weeks as long as my strength and power numbers keep progressing...
Snatch Balance - 2 Reps (1 Hi, 1 Low)
- 88, 110, 135, 155 - Speed Work
Two Weeks Working With A 3RM
- Weight Cap Is 80% 1RM - 175
88, 110X2
154, 165X3 - Try For 175 Next Week
DL (5/3/1) - Moved Max Up 5#
235X5, 270X5, 309X11 (1 More Than Last Time I Rep'd This Weight Out)
Kipping Pull Ups (Traditional, CTB)
- Working On No hyperextension & Keeping Hollow Position - 4X10
SS w/
GH Sit Ups
10's - Same, No hyperextension
Running Tonight and Then Front Squat & Main Site WOD Tomorrow
14:11 on the chipper
After doing Morrison right before, I honestly didn't know if I'd finish. It was tough, but not as bad as I'd made it out to be. Keeping up with Ricky was never even an option.
223# on 3x5 back squat which is 84% of 1 RM (267#). These felt pretty good overall and I moved my toes in a bit compared to how I had been squatting before.
DNF on 25/50/75 WOD:
I got through 50 pushups in the round of 75. I did all regular kipping pullups.
184# 3x5 back squat = 82% 1RM
Not bad, but not great. My knees were moderately cranky, but cooperated reasonably well.
DNF 25/50/75
50/75 pushups
Pushups, squats, and pullups went prettty well. Butterfly technique is coming along nicely - still a ways to go, but progress! Situps in the round of 50 were AWFUL. Who gets slowed down by SITUPS?! I am terrible at these. It's getting kind of embarassing.
Morning:
11:50 rxd - I definitely sightsee'd a little too much during the 800 runs. Easy to do alone, I guess?
Afternoon:
23:19 rxd
Evening:
DNF, was on 15 of 75 pull ups at the buzzer. Finished those and eventually did sit ups at home. I'm with you Addi. I am an AWFUL sit-up-er!
Holy Heavy Metcon... Long One Too... Yikes
Front Squat (Russian Squat Program)
6X2 @ 80% - 220# On 2 Min Clock
Row 24 Calories
12 DB Push Press (55#)
12 SDHP (135#)
12 Burpee Stick Jumps (24")
12 Power Cleans (155#)
12 Strict Pull Ups
Row 18
Then 9 Reps Each
Row 12
Then 6 Reps Each
- 18:30 - Tough One...
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