WOD012911
Got raped by three girls today.
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Time – 6:41
Compare with 071610
Just couldn’t feel my legs and my arms after yesterday’s wod.
“Grace”
Clean and Jerk 135 pounds, 30 reps
Time – 8:12
Compare with 071010
I took my time with this mainly because of hesitancy due to my injured left foot. The healing is slowly taking place but it’s more of getting through the workout than anything else.
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Time – 9:31
By this time, it was about chugging away and making sure I got a good last workout before resting on Sunday. Three girls… man, that was one helluva combo. Gonna work on those HSPUs with my chest facing the wall next time; which will make it twice as hard. Like Kstar says, “Pain makes you beautiful”.
WOD012811
Three rounds for time of:
15 Deadlifts @ 100kg
10 Muscle Ups ( 30 Ring Pullups, 30 Ring Dips)
Time – 30:54
I subbed those muscle ups with ring dips and pullups, which I believe proved to be infinitely harder. No compromise on the movement; performing em strict will ultimately help my cause to do a muscle up one day. So I took my time with this. Why haven’t I tried going for one? I believe it’s more of being afraid that I might hurt myself. I want to believe that I can make that jump and nail. That will be very very soon.
WOD012511
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.Record reps from all 32 intervals.
( 52, 81, 69, 138 ) = 340
Compare with 102510
Slight improvement. But my arms were spent from yesterday’s Lynne. Gotta keep chugging through those gymnastics wod. I need to raise the bar for my pull-ups and sit-ups numbers.
WOD012411
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Benchpress @ 80kg – 15, 12, 11, 10, 8
Pull-ups – 17, 14, 14, 12, 11
Compare with 072910
WOD012211
100 Ring Dips for time.
*At the beginning of every minute perform 3 Back Squats @ 100kg, for the rest of the minute perform as many ring dips as you can during that minute. At the beginning of the next minute perform 3 Back Squats @ 100kg and then max rep ring dips and so on until you reach 100 Ring Dips.
Time – 13:48 / 42 squats
Couldn’t. Walk. After. This.
WOD012111
Deadlifts
3-3-3-3-3
140kg, 150, 160, 170 (1), 170 (1)
Compare with 113010
21-15-9 reps for time of:
DB Clean to Thruster @50lbs, Left & Right
DB Snatch @ 50lbs, Left & Right
Time – 28:19
WOD011411
“Mary”
5 Handstand Push Ups
10 Single Leg Squats(alternating)
15 Pull Ups
10 rounds + 2 HSPU
Compare with 071910
WOD011211
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Snatches @ 24kg, Left & Right
Ring Push Ups x 2
Time – 16:37
I wasn’t ready to amp up the weight due unfamiliarity with kettlebell snatches. This was shown glaringly by not using my hips enough and trying to press the weight up. Those ring push-ups didn’t turn out to be as challenging as I thought. Gotta do more of those.
WOD011011
Weighted pull-ups 1-1-1-1-1-1-1 reps
24kg, 28, 30, 32, 34, 37, 40 (f)
The goal is to hit 46kg by the end of this month.
“Rankel“
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
4 rounds + 100meters
None of the movements resulted in muscle fatigue. This was mostly about recruiting oxygen efficiently and telling myself to keep moving. Deadlifts felt alright. Kettlebell swings were horrid especially after the burpee pull-ups. And the run… well, it’s always mind games from there, ain’t it?
WOD010611
Front squats:
5-3-1-1-1-1
60kg, 80, 100, 110, 120, 125 (PR)
In 15 minutes, complete as many rounds as possible of:
15 Push Press @ 40kg
15 Burpees
6 rounds + 15 PP + 1 Burpee
Gymnastics Wod
100 pistols (alternating leg)
Time – 6:26
WOD010411
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Time – 20:39
I can’t believe how those elite fellas took half the time to do this. I thought I took too long during the run but my legs weren’t feeling so good. OHS was efficient but had to break em up. Same for the pull-ups, which I seriously have to work on!
WOD010311
“Whitten“
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Time – 1:13:47
O.M.G. I pulled my butt muscle doing this.
150 Push Ups for time.
*Run 350m every time you break your push ups. During Push Ups, not moving for more than 3 seconds = break. Continue until you complete 120 Push Ups. Record time and number of breaks.
Time – 20:07 (CTF, Run 1.75km)
And I fell sick after that. Geram.
WOD010211
Working on swim technique for 30 minutes.
Hollow body position… anchoring with the palm of your hands… staying very relaxed the whole way.
WOD123110
On the minute:
Perform 5 Box Jumps @ 30″ then max reps of 40kg Power Snatches on the minute.
Goal is to complete 75 Power Snatches.
Time – 18:51 ; 95 Box Jumps
Fantastic end to the new year. I have been an absolutely beast for the past week.
WOD123010
“Death by Swings and Burpees”
With a continuously running clock, do one kettlebell swing and one burpee the first minute, two swings and two burpees the second minute, three swings and three burpees the third minute … continuing for as many minutes as you are able. Use as many sets as needed to complete the swings and burpees.
Record number of minutes and reps completed.
10 mins + 7 swings
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