Warm Up
5 Min C2 Rower
Back Squat
45# X 5
135# X 5
185# X 5
205# X 3
235# X 5 X 3
Press
45# X 5
65# X 5
95# X 5
130# X 5 X 3
Dead Lift
Hands are still sore so I did a MetCon involving dead lifts.
3 Rounds:
7 Dead Lifts (225#)
50 Double Unders
Time: 8 Min
WOD:
3 Rounds:
50 Double Unders
21 Kettle Bell Swings (1.5 Pood)
12 Pull Ups
Time: 21:10
Last round took 9 minutes most of that time being spent on the pull ups. Ripped my hands pretty bad, 3 rips total. Pull up bar was a bloody mess.
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
45# X 5
135# X 5
185# X 3
Work Set 205# X 5 X 3
Press
45# X 5
95# X 3
Work Set 125# X 5 X 3
Dead Lift
135# X 5
185# X 5
225# X 3
275# X 2
Work Set 315# X 5 X 1
Pull Ups
8 X BW
7 X BW
5 X BW
Double Under Practice
400m Run with 45# Water Container
WOD:
50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettle Bell Swings (35#)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45#)
50 Back Extensions / Super Mans
50 Wall Ball (10#/10ft)
50 Burpees
50 Double Unders
Time: 35:42
I went too light on the wall ball, I should have done the 14# ball.
WOD:
50-40-30-20-10:
Double Unders
Sit Ups
Time: 8:46
PR by 3:05. Double unders are getting better and better.
WOD:
3 Rds:
1 Min Row
1 Min Double Unders
1 Min Dumb Bell Thrusters (30#)
1 Min Push Ups
1 Min Box Jumps (20″)
1 Min Rest
Score: 319
Rx’d for the thrusters was 45#, but there was no way I could do that.
WOD:
3 Rds:
10 Dead Lifts (185#)
50 Double Unders
Time: 8:20
250m Row Sprint: 45.5s & 44.9s
WOD:
3 X 10 Back Squat
Weights: 95#, 115#, 135#, 155#, 175#, 185#
185# was also my 5 RM, so I am sure I can get at least 205# for my 5 RM.
MetCon after:
3 min max double unders
3 min max sit ups
63 Double Unders (23 unbroken)
84 Sit Ups
WOD:
50-40-30-20-10
Box Jumps
Push Ups
Double Unders
Sit Ups
Time: 34:29
This WOD was BRUTAL! The push ups and box jumps were the hardest part. All box jumps were done on a 24″ box.
WOD:
50 box jumps, 24 in
50 jumping pull ups
50 kettlebell swings, 1 pood
50 walking lunges
50 knees to elbows
50 push press, 45lb.
50 back extensions
50 wall ball, 20lb.
50 burpees
50 double unders
Split between 2 people.
Time: 21:34 as Rx’d
