Warm Up: 5 Min C2 Rower
Work Out A:
Squat
45# X 5
95# X 5
115# X 3
135# X 3
Work Set 175# X 5 X 3
Bench Press
65# X 5
95# X 5
135# X 3
155# X 3
Work Set 175# X 5 X 3
Dead Lift
135# X 5
185# X 5
205# X 3
Work Set 245# X 5 X 3
Chin Ups (Supine Grip)
7 BW
5 BW
5 BW
Conditioning
4 X 400m Row (+- 2 Min rest in between rounds)
1:17.1
1:25.6
1:28.1
1:29.8
Chins are going up!!! Last time the total was 14, the total today is 17.
WOD:
30 Back Squats (155#)
1000m Row
30 Burpees
Time: 11:20
The squats took more time than I thought they would. They were supposed to be body weight squats, but I scaled down. Row sucked as usual, but the burpees weren’t too bad. After I worked on my Squat Clean in singles: 115#, 125#, 135#, 145#, 155#, 165# failed. I got the 165# way high enough, just did not get the elbows underneath fast enough.
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:
1 Minute Wall Ball (20#/10ft)
1 Minute Push Press (75#)
1 Minute Sumo Deadlift High Pull (75#)
1 Minute Box Jumps (24″)
1 Minute Row
3 Rounds
Score: 200
I think my previous best was 201, and I felt really bad doing this WOD. I don’t remember it being this hard last time I did it, so I think I was little out of shape.
WOD:
Row 1000m
25 Bench Press (115#)
10 Rounds:
8 Pull Ups
15 Sit Ups
8 Dips
Time: 36:40
I did the first 5 rounds with Rx’d pull ups, and then the usual happened: my hands ripped. They weren’t too bad, just minor tears. I should have gone heavier on the bench press, it was supposed to be 3/4 Body Weight. But I thought it may be too much for 25 reps.
WOD:
1000m Row
21 Ring Dips
500m Row
15 Ring Dips
250m Row
9 Ring Dips
Time: 14:01
Band assisted ring dips. I did use the thinnest band available. For my row, first 1000m was a little over 4 minutes, the next 500m was just under 2 minutes, and I can’t remember my 250m time.
WOD:
500m Row
40 Thrusters (45#)
40 Double Unders
400m Run
20 Pull Ups
20 Kettle Bell Swings (54#)
Time: 17:15
I did everything as Rx’d except for the damn pull ups. I cannot wait for the day when I don’t have to use a band. The kettle bell was pretty damn heavy, but the thrusters were what killed me. Especially after the row, the thrusters were bad. I was the first one off the rower though. I have considerably lowered my SPM (strokes per minute) while still lowering my time. I was around 1:56 for the row portion, and I wasn’t going as hard as I would in a 1 RM. I am curious what my time would be for a one time sprint. I estimate around 1:45. Over all this WOD was pretty damn hard. It attacked every part of the body. The double unders were another pain in the ass, the most consecutive jumps I got was seven. I suck so bad at jump rope.
For bonus you could go twice with a 2 minute break in between, that WOD is called “Grand Dad”. I think only one person did it.
WOD:
4 X 500m Row
Splits: 1:46, 1:56, 2:03, 2:01
This was actually a tag team row. So Shilpa and I would switch out doing 500m rows, rest while the other rows. I was close to my goal of going all under 2 minutes. Next time I will definitely go all splits under 2 minutes.
WOD:
1 Minute Each Station
Wall Ball 20lbs/10feet
Sumo Dead Lift High Pull 75#
Box Jumps 20″
Push Press 75#
Row
1 Minute rest. Repeat for 3 rounds.
Score: 201
This WOD kicked my ass, as usual. I did it fully Rx’d, last time I scaled the wall ball. I changed the way I approached FGB by assigning goals to each station. I set the goal to 15 for each exercise. I held onto that for 2 rounds, the third round I couldn’t hang on. While I would have liked to get 225 (15*15) but I fell short. I then counted reps for another guy who scored 304!
