Saturday, January 11, 2014

1/17


Strength 1: Build to a 1 RM Clean & Jerk

WOD: 7 rounds 
1 Minute Max Effort Wall Balls 20#/14#
20 seconds Max Effort Step Down Box Jumps 24/20″
40 seconds Rest

Strength 2: 5 x 5 Clean Pull @ 90% while standing on 3" riser (I used a 45# plate)

3 comments:

  1. Strength 1-build to a 1 RM. Thanks to Ernie helping me with my form, I PR'd this by 10#. Hit 135#. Now I know I can do more, I just did not have much time today.

    WOD: This was a leg burner. The first box jump everytime I felt like I was going to miss.
    1. 25 WB, 6 Box jumps
    2. 20 WB, 7 Box jumps
    3. 22 WB, 7 Box jumps
    4. 20 WB, 7 box jumps
    5. 20 WB, 6 box jumps
    6. 20 WB, 6 box jumps
    7. 20 WB, 7 box jumps
    Legs were really shaky after this WOD. I am definitely feeling stronger on my wall balls. A lot easier for me to do more unbroken.

    Ran out of time so did not get to strength 2.

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  2. Strength: It's been a couple of weak days for me. I only made it to 265# (my current PR is 285, and I'm pretty sure I can do more than that now). Pretty disappointed in my performance.

    WOD:
    1- 31 WB, 8 Box jumps
    2- 28, 7
    3- 26, 7
    4- 25, 7
    5- 24, 7
    6- 21, 7
    7- 26, 8
    I wanted to quit on this one, and it sucks working out on your own. Luckily Liz was there watching, so I couldn't quit.... Legs were definitely shaky as well.

    And I missed strength 2. My bad.

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  3. Did BCC Comp WOD -
    - Did OHS with Becky and a few others - got up to 135# x 3
    - first did a Tabata of rowing to work on form
    - then 5:30 to get through 3 Rds of
    - Row 250
    - 15 Thrusters (45/35)
    - 10 pull-ups
    *if you get through all 3 rounds, you get another 5:30 to get 3 more rounds
    I got into the Thrusters on round 3.

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