WOD061411
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Time – 15:01
The deadlifts proved to be nothing compared to the push presses as I struggled to string a good set even during the first round. Squats just made it more interesting.
WOD060611
Weighted Pull Ups 3-3-3-3-3
20kg, 22.5, 25, 27.5, 30 (2)
21-15-9 reps for time of:
Back Squat 100kg
Handstand Push Ups
Time – 14:17
This is one of those workout day where I KNOW that I needed rest but still went ahead with it anyway. Stupidity doesn’t reward bravado. Woe to me who ended up in bed for the next two days.
Pushmore Games Q1
Workout No. 1
In 7 minutes, complete as many rounds as possible of:
7 Hang to Overhead @ 30kg/20kg
7 Burpees
7 rounds + 4 Burpees
Workout No. 2
21-15-9 reps for time of:
Kettlebell Swings @ 24kg/16kg
Ring Rows
Time – 4:34
Workout No. 3
Three rounds for max reps of:
1 minute Push Ups
1 minute Sit Ups
1 minute Squats
Total reps = 292
To summarise what happened, my arms got trashed by the ring rows and I totally SUCKED at sit-ups. I have no shape or form as far as muscular endurance is concerned. Add all these to my GOATS. I’ve got lotsa work to do. Which motivates me all the more. While it’s true that almost none of the wods play to my strengths, I still have no excuse. See you next june.
WOD112610
“Squat Ladder”
Using a 20kg bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.
Rounds:
1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat
- Score is total rounds complete & # reps in final round
31 rounds + 20 reps
WOD101310
10 minutes Handstand Push-ups
5 minutes Squats
2 minutes Pull Ups
1 minute Push Ups
Calculate total reps completed.
65 + 171 + 30 + 25 = 291
WOD061610
Dynamic Squats
3 x 10 @155lbs (60% of 1RM)
rest 45 secs between sets
3 x 12 Hamstring curls
3 x 10 CTB Pull-ups (unbroken)
WOD080610
Dynamic Bench Press
60% of 1 rep max @60kg
8 sets of 3, rest interval 45 secs
Skull-crushers
3 x 10
Triceps Pull-downs
3 x 10
+2 hours later…
Bike 20km
+3 hours later…
AMRAP in 10 minutes:
100kg squats
30 reps
And I thought yesterday’s deadlift WOD was painful…
WOD061910
Back Squat
5-5-5-5-5
175lbs, 185, 195, 205, 205
Right butt cheek is more flexible than the left. Hence imbalance in movement.
WOD052210
For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.
Time – 8:01
Max Back Squats in 3 minutes @155lbs
- 26
WOD072909
Back Squat
3-3-3-3-3
205 x 3 (warm-up), 225lb, 225, 225, 235, 235
Stronger core is essential. More explosiveness through the hips is essential.
Legs are hurting. Bad.
WOD061109
Back Squat 1-1-1-1-1-1-1 reps
205, 215, 215, 215, 215, 225, 225
You can’t squat without an active hip.
- Mark Rippetoe
For the 1 rep max, it means everything must come into place correctly with the chest high, weight on the heels and the core absolutely tight with the lumbar curve at the back. And then one must think of driving the fuckin’ ass up.
Adjustment after the 3rd set – pushing out the knees more towards the outside allows my butt to get to where it needs to be.
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