15min of deadlift work, working up to a heavy triple. I ended with 3@265lb .
3min AMRAP max double-under attempts. I got two sets of 7 and then a single later on for a total of 15
For Time:
5:53 with a 155lb deadlift.
45,65,85,95lb for lunges, 0,0,15,25lb for planks.
14min, every minute on the minute:
115,145,145,155,165,175,185lb . That’s a new PR for me :-).
8x5@ Power Cleans. Touch-N-Go reps. Start a set every :90 on the :90.
I did 1@75lb,5@95lb,2@105lb . The goal was speed and form, not weight. The benchmark was to finish each set in about 15 seconds (2-3 seconds per rep).
2 rounds of:
4 Rounds for Reps:
Score is # of RKBS each round. Rest 2:00 after each round.
I scored 20,14,14,15 using a 53lb KB for the first set and a 70lb KB for the last 3. Slamball was 30lb throughout.
I did most of my sets at 85lb . My main issue was that I didn’t extend my hips well enough and didn’t keep the bar close to my body, which also caused me to rock backwards as I moved the bar into place at the end of the lift. I got better towards the end of the reps.
AMRAP in 15 minutes of:
I hit 6 rounds plus a single DB snatch at the end. I used a 30lb dumbbell and a 24inch box.
For Time: 150 AbMat Situps (or Tuckups)
At the top of each minute (including the 1st minute), complete 5 Push Press @ 75% of part 1
I finished in 7:47 with a 75lb bar.
Squats were 6@95lb , 4@125lb , 2@155lb , 4@155lb , 3@175lb . Pullups were pretty weak. I think I only did 3-4 each time. Was feeling pretty sore from earlier.
For Time - 8:00 Cap
4:17 with 85lb for front squats.
I scaled the pullups down to 15,12,9 because I didn’t think I could do 21-15-9 fast, and the goal was to go fast and not struggle too much. It ended up being basically exactly right. I do wish I knew that Rx weight for squats was 95. I’m pretty sure I could have done that.
Don’t take your hands off the bar. Build each set so the last one is tough, but with proper form.
I topped out at 115lb for the complex.
3 rounds for time:
Clean and DL weight is the same. Should be one you can do the cleans in 2-3 sets. Do not exceed 85% of part 1.
I finished in 9:04 with a 100lb bar.
Squat weights:
My squats were 6@125lb, 4@155lb, 2@205lb, 4@175lb, 3@205lb , and I used 30lb DBs for the batwings.
The coaches told me that I tend to come up on my toes during the squat. I took my sneakers off and went barefoot for the last few sets, which seems to have helped a good amount. The cues I need to focus on are squeezing my butt the whole time (starting at the bottom and up through the whole set) and pushing with my heels.
4 Rounds for Reps
Between each round, rest 2x as long as your round took.
I used 155lb for back squats and did 20,8,8,7 ring rows.
4 rounds of:
Built up to 105lb split jerk. Used a 15lb plate for the twists.
5 rounds for time:
7:47 with an 85lb bar.
Each set consists of 6 movements. The goal is to reinforce keeping the bar close and sweeping through position 1
4 Rounds, rest 1:30 after each round. Each round is 45 seconds long. At the start of each round, do 12 box jumps or as many box jumps as you can do in 20 seconds. After 12 box jumps or 20 seconds (whichever happens first), do as many Power Cleans as you can for the remainder of the round.
My scores were 9+5, 9+5, 11+5, 10+5 using a 24in box and 95lb on the bar for cleans. I had to do step-downs for box jumps instead of jumping down because I dont want to aggravate my tendonitis.
Used 105lb for the squats, 85lb for the rows.
For Time (18min Time Cap):
30/20/10 reps of:
17:15 with 75lb on the front squat.
The most difficult part was the second round. The pullups got really slow (2 at a time sometimes) and the bike was really tiring on my arms. The last set wasn’t as bad because I banged out the squats and pullups in one set, then powered through on the bike to make sure I got done before the cap.
I worked up to 70lb on the snatch balance and 30lb on the getups.
15:00 AMRAP
Starts with 1000m Row Buy In
Then with time remaining:
Start with X=1 and increase X by 1 each round
Got 6 rounds + 9 DB snatches (5 left arm, 4 right arm). Used a 30lb dumbbell. Switched to goblet squats instead of lunges halfway through because my tendonitis was bothering me.
Work on shoulder press. Build up to a heavy single. I started at 50% of my last PR (~70lb) and worked up to 1x105lb.
5 rounds for time of:
I used 105lb for my weight and finshed in 7:15 . I did the first two PP sets unbroken, and split the rest 3/3.
Feels good to back to the gym.
4 rounds of:
My handstand form was pretty weak. I tended to arch my back too much. Most of the reps, I focussed on bringing my ribs in, keeping my body tight, and my hands close to the wall. The coach gave me a good cue to focus on form: lie down facedown on the mat with your arms overhead against the bottom of a wall. That’s the form for a handstand. Focus on what that feels like and keep that form.
For skull crushers, I used 12.5# dumbbells, but should go up next time.
Two 6min AMRAP WODs with a twist. Each WOD starts with a buy-in, which you have to do before you start counting rounds.
Rest 3 min between WODs
Buy-in: 100m Bear Crawl. Then, with the time remaining:
Did 3 rounds, the run, and 7 box jumps in the 4th round. So close…
Buy-in: 400m Run. Then,
Got through 2 rounds plus 10 snatches with one arm.
Used 170lb for the squats and 25lb plates on a bar for the rollout. Rollouts were harder than what I’m used to with the ab wheel.
For Time:
Did it in 12:29 with 115lb on the bar. Cleaning/pressing the bar off the floor before each set was an interesting new twist.
4 rounds of:
65lb press, 5 pushups per round
15:00 AMRAP
Got through exactly 5 rounds, using 75lb for the push press. I picked up the bar for the 6th round, but didn’t get any reps in.
I suck at OHS. Only got up to 55lb on that. But I did manage to do 4 double unders in a row on two separate occasions.
The WOD was a progression of overhead squats and double-unders, but I subbed in 2 x singles because I can’t do doubles yet.
For time:
I used just the bar (so 45lb ) for the squats. Finished the whole thing in 6:30 . The cutoff was 8 minutes for the whole thing, and there were cutoffs for each round to move onto the next round, but I didn’t hit any.
5 sprints through a 6-cone serpentine, finishing each with a sprint to the start. 2min rest between sprints.
My times: 13.07, 12:45, 12:11, 12:04, 12:11 . 12:04 was also the class record. I tried several times to beat it but couldn’t quite do it. I also ran one lap at 11:37 but we’re not counting it because I missed two cones.
“The Warmup WOD”"
15min AMRAP:
I used a 44lb KB for the swings and squats. Got through 4 rounds + everything up to KB swings on the 5th round. Could have probably banged out the swings and squats if I’d had another 40 seconds or so.
I was the only person in the class, and we had some spare time at the end, so I worked on bar muscle ups. I ended up doing one clean muscle up on the bar - possibly my first ever that I did with good form.
4 rounds for time of:
Time: 13:04
Pushed pretty hard on the WOD. I gained a bunch of time on everyone during the first 400m run, then maintained my lead throughout. People caught up to me toward the end but I pushed hard on the last run and came in first by 2 seconds.
4 rounds of:
I did 4x5@65lb Press and 8,7,5,5 ring pushups
Three 4min AMRAPS, 2min rest between each.
I did 3 rounds + 3 rows @ 14lb wallball and 20lb dumbbells
3 rounds + 1 rep @ 65lb bar and 10lb slam ball
2 rounds + 27 taps