Getting into the shelf
5 rounds for time:
5 Thruster @70kg
5 Muscle-ups
400 m
Time – 28:25 (with CP who performed 1 muscle-ups per round instead)
Thrusters felt good but I didn’t wanna do em after each run. Spent the most time as expected on the muscle-ups. I have to work on some mobility on my left shoulder as I’m restricted by not getting into the right position at the bottom of the dip.
Amazing mix of weight-lifting, bodyweight and monostructural movements.
WOD061311
Back Squats
3-3-3-3-3
90kg, 100, 110, 120, 130, 135 (1)
5 rounds:
95 pound Thruster, 15 reps
15 Bar-facing burpees
Time – 17:51
This is always gonna be worse than it looks.
WOD052011
Thrusters
2-2-2-2-2-2-2-2
60kg, 65, 70, 75, 80, 85, 90, 95 (f)
Five rounds for time of:
15 Kettlebell Push Jerks @ 24kg, Left & Right
45 Squats
60 Double Unders
Time – 30:17
WOD032911
Thrusters
3-3-3-3-3-3-3
60kg, 65, 70, 75, 80, 85, 90 (f)
Three rounds for time of:
Run 350m
15 Hang Power Cleans @ 60kg
50 Double Under
Time – 20:16
Doing double unders on their own – not much sweat. Incorporating em into a workout which taxes heavily on thy shoulders? Different story.
Time -
“Death by Thrusters”
With a continuously running clock, do 1 Thruster the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute.. continuing for as many minutes as you are able to. Use as many sets as needed to complete the Thrusters. Record total number of minutes and reps completed.
*Thrusters @60kg
8 rounds + 6 reps
It got horrible by round 7 with muscle fatigue. Those are some heavy thrusters.
3 rounds of max reps of weighted pull-ups @ 25lbs
7, 7, 7
WOD022811
Shoulder Press
3-3-3-3-3
50kg, 55, 60, 65, 70
Tag Team WOD with JW
100 Thrusters with 25lbs DBs
Every time you break, do 10 kettlebell swings @24kg while partner takes over.
Time – 10:22
Tabata Rolling Pistols
8 rounds
8, 8, 7, 7, 5, 6, 5, 5
5 rounds of max reps strict pull-ups
12, 12, 11, 10, 10
Finally decided to bang out some heavy presses. It is absolutely essential to keep the midline tight and stable. I managed to push through the sticking point on the last set. Thrusters tag team wod were crazy on the shoulders, esp after the strength training. Then I did the tabatas with JW again and it turned out to be really fun.
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
WOD112910
For time of:
100 Sumo Deadlift Highpulls @ 30kg
45 Thrusters @ 30kg
30 Pull Ups
Time – 11:18
WOD090610
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
9 rounds
Compare with 101309
WOD082010
5 rounds for time:
10 95lbs thrusters
20 pushups
Time – 13:53
Signs that you’re too tired: Unable to string 10 consecutive pushups in the first round. AND dropping the bar on the last round because I was too winded, taking a lil bit of flesh off my shins.
Greg doesn’t like listening to his body. So it decided to show him who’s boss.
WOD081410
Deadlifts
Warm-up 5-5
135lbs, 225
3-3-3-3-3
305lbs, 315, 325, 335, 345 (f)
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
Time – 11:52
WOD070110
Three rounds for time of:
40 pound dumbbell Thruster, 15 reps
30 sit-up bench
Set the bench to a 45 degree incline for the first round. Realised that work speed would dramatically slow down in rounds 2 and 3, so I set it back to horizontal.
Time – 11:40
+3 hours later
Weighted pull-ups
1-1-1-1-1-1-1
45lbs, 45, 45, 50, 50, 50, 55 (f), 55 (f)
DB Incline Press
3 sets of 12 @45lbs
Incline Bench Press
12 sets of 2 @90lbs
Triceps pulldown
3 sets of 12 @25lbs, 25, 30
WOD101309
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
6 rounds + 5 thrusters
Recent Comments