Sunday, February 2, 2014

2/7


WOD: 4 Rounds 
1000 m Row 
90 Seconds rest

Strength: EMOM for 7 Minutes
7-10 HSPU + 5 Heavy Deadlifts (you choose weight)

Core: Tabata Hollow Rocks

2 comments:

  1. Worked out at BCCF

    Worked Split Jerks from the floor. 5-5-3-3-3 - worked up to 135#, was really happy with that. My 1RM is just 145#, so 3 @ 135# was good for me, and I power cleaned that 135#.

    WOD: Team WOD taken from the Kill Cliff East Coast Championships and modified
    20 S2OH @ 165# for women (I scaled to 120# and 20 was between 2 of us)
    Partner carry shuttle sprint
    10 reverse burpees each (they changed this from the handstand walk - so disappointed, because I can do that!!)
    Partner carry shuttle sprint
    20 S2OH
    Partner FR Walking Lunge (50')

    I don't know our time, but it was a lot of fun!

    After that, did 6 rounds of 1 min work/1 min rest of DUs. By the last two rounds, my shoulders were toast! I think my last round, I only got 60 in (as opposed to almost 90 my first round).

    Did Tabata Hollow Rocks at home later

    Did Tabata Hollow Rocks

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  2. *Did this Sunday and had Saturday as a recovery day

    WOD: total time 23:39
    splits: 1 - 4:47; 2 - 5:00; 3 - 5:05; 4 - 4:57

    Strength: EMOM 7 mins - did my DLs @ 115#
    1st min: 8 HSPU + 5 DL
    2nd min: 8 HSPU + 5 DL
    3rd min: 8 HSPU + 0 DL
    4th min: missed
    5th min: 7 HSPU + 3 DL
    6th min: 7 HSPU + 0 DL
    7th min: 7 HSPU + 3 DL
    *I don't think I rested long enough to recover from the rowing before I started this. I was a little light headed after my HSPUs and just felt like I was completely gassed.

    Core: I worked on t2b today instead. I know we did a lot of them this week, but with my hands torn up, I didn't do them as Rx'ed.





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