800m run with pvc pipe
100 box jumps
100 kb swings
100 push-press
800m run with pvc pipe
Affiliate wod
o-squat
3x5
3x3
ring dips
5x10, unbroken sets
Pull-ups- chest to bar
4x10, unbroken sets
met-con:
50 single arm kb snatch
50 box jumps
50 single arm kb clean and press
I was feeling guilty that I didn't work out with you all simply because I'm weakest at the skills you worked on (aka the things I should practice most), so after a 3 mile run I invented a body weight wod of the things I like doing least:
ReplyDelete10 rounds of:
10 burpees
10 double unders
10 walking lunges
I took a 3 min rest after round five to get me through. total time: 26:14. this was like self-inflicted torture.
Notes to self:
1)if ever you design your own wod again, make it a AMRAP wod.
2)use exercises you like.
Affiliate WOD was fun today, great job dudes and dudette! I think my time was 8:57 or something.
ReplyDeleteWOD #2 with The Schaub
Warm up 500m row, 400m run, sprint drills, 400m run
metcon:
AMRAP 15 minutes of:
3reps 115# Hang Power Snatch
2 rounds of 3 pullups, 6 pushups, 9 box jumps
6 rounds plus 3 HPS, 3 pullups, 6 pushups, 9 jumps, 3 pullups, 6 pushups, 5 jumps
THEN...
5x5 deadlift (295,295,345,345,345)
5x10 Toes to bar
Sunday morning (personal):
ReplyDeleteFor time:
100 squats
50 sit up
50 push ups
Time: 9:37
Lauren, Sally and Ruth on a team
ReplyDeleteTime: 26:10