Friday, January 3, 2014

1/4


Gymnastics: 3 Rounds NFT
Max HS Walk
8 Pistols
Max L-Hang

Strength: Build to a heavy 5 rep Strict Press

EMOM for 10 Minutes: 
A. First 5 minutes: 3 Power Clean @ 70%
B. Second 5 minutes: 2 Squat Clean @ 70%

WOD: For time (rest is mandatory and should be exact):

30 Unbroken Wall Balls 20/14#
Rest 2:1
20 Unbroken Wall Balls 20/14#
Rest 2:1
50 6″ Target Burpees
No rest
20 Unbroken Wall Balls 20/14#
Rest 2:1
30 Unbroken Wall Balls 20/14# 
*If you cannot do that many WB unbroken, do as many as you can to start

Rest 10 Minutes

30 Front Squats 185#/135#
30 Shoulder-to-Overhead 165#/110#
30 Thrusters 135#/95#

4 comments:

  1. Putting this out there. Competitor WOD tomorrow, 1/4, Ernie and i are gonna get started at around 830. Be there and let's see how each other are doing!

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  2. For starters, THAT WAS AWESOME SEEING WORKING OUT WITH EVERYONE THIS MORNING!!!! WE SHOULD DO THAT EVERY SATURDAY!!! Just saying. Now on to the WOD

    Gymnastics: getting better at the handstand walks. I think my best was about 10 feet.... ish. The pistols were no problems (till Ernie added standing on a kettlebell to them) and L hangs were good.

    Strength: Only did 2 sets, 135# and 165#. Last rep of the 165 was a little bit of a push press. Busted.

    EMOM: 205#. These felt solid. No problems here.

    WOD: Part 1- Wall ball and burpees: 10:15 total. Most rounds of wall balls were unbroken, with the exception of the wallballs after the burpees which I split into 10 and 10.
    Part 2- The front squats were rough for the last 10, but not too heavy. Just fatigued after all the other squatting we've done this week. 1st 10 were fine, then 4 sets of 5 ish. S2O were broken into 3 sets of 10. These weren't too bad either. Just taxed shoulders after the wallballs. Finally, the devil's thrusters. The weight wasn't terrible, but after the 2 previous 30 rep exercises and the wallball/burpees, I could only manage about 5 at a time. Some of the group didn't time the second part, but a few of us did. Took me about 15 minutes to finish all of them. 3 min on the front squats, about 4 for the S20, and about 7 for the thrusters.

    THIS WAS SUPER PAINFUL ON THE LEGS!!!!! Not looking forward to Monday.

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  3. I have to second what Patrick said - it was awesome to have so many people to workout with!! Also, since there were 9 of us (I think) there doing this workout, that means 7 of you haven't logged - slackers!!

    Gymnastics: My handstand walks weren't impressive on this one - I'm working on a better position in my handstands and I just have trouble walking when I have my head in the proper position, I would much rather look at the floor.

    Strict Press: worked up to 80#, a little less than I expected, I can usually hit 85# for 5. I think I was fatigued from all the heavy thrusters and ring dips the day before.

    EMOM Cleans: These felt easy and light, so took the opportunity to work on my transition speed between reps

    WOD: Part 1 - 11:10ish, First 2 sets of wall balls were unbroken and so were the burpees. The second set of 20 wall balls hurt! I think it took me 3 sets (shame) and the second 30 I got all the way to 25 and had to break because my shoulders just wouldn't push the ball up. It was really discouraging because the first 2 sets of wall balls felt great.
    Part 2 - I was one that didn't time this, Jen and I shared a bar so we could share the rack. Went through the first 15 FS @ 135# (20# off our 3RM), then dropped to 125# for the last 15, then did first 15 S2OH @105# (3 sets of 5) then dropped to 95# (set of 7 and 8), then I did DLs at 175# instead of heavy thrusters since I had just done 70 of them the day before, but missed heavy DLs.

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  4. This was a great day. So many people and it was AWESOME!!! Loved it.

    I suck at HS walks and Pistols. definitely need to continue to work on these!!!

    Strict press- worked up to 80#, with Liz. Felt a little week.

    EMOM cleans: These felt great. I am with Liz, worked on the transitions between reps. Did 100#

    WOD: Did the first 2 sets of WB's unbroken. Had to break up the next two sets as my shoulders were on fire. I was super stoked that I could do that many in a row unbroken.

    Part 2: Liz and I did this together. Have to be honest, I was a little exhausted for this. So I felt I was no where near the weights I should have been. Did the exact same as Liz on the FS. The S2OH, these were rough for me. Did 4 at 105#, 15 at 95# and the rest at 85#. Thrusters I did at 85# as well.

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