Some running. Well Atleast that's what I guess your guessing. Lol
C & J ladder.
Snatch + OHS ladder
- squat snatch/rope climb couplet- some triple-unders somewhere in there
running for sure heavy dumbbell somethingheavy overhead squatsbar muscle upsand the usual mix of chipper style movements - ttb pull ups hspu box jumps burpees? lightish weight barbell stuffheavy deadliftsheavy cleans/c&jmoderately heavy snatches
Slam dunk competition5k runWater treadMax height box jumpBackflips (back tucks)Ring handstand push-upsFloor routine (gymnastics or hip-hop) Pole vault over moat filled with gators 40 yard dash5 rounds for time7 muscle ups400M run
A bit behind from this weekend:1) deadlift, hang clean, press - 8:282) row 200, 400, 600 - :45, 1:32, 2:20 need 2 do 2 more rds of this. More to make up later.
5k swimBear wrestlingSnatch ladder in a snake pitMurphNasty girlsIce sculpting
I need to work on my ice sculpting... It's a definite goat of mine
Me too, I've found that short quick chiseling is more efficient than the long drown out method o chiseling. Hope that helps.
Did yesterday's WOD today:10 RFT - 10 DLs, 8 power cleans, 6 push press (95) - 8:27Second half this afternoon.
As for Regionals I would guess a very similar format as last year, just like the Open. No running and real distance. Our venue is indoors and there is just no way I can see them logistically having a long run. My guesses:- girl WOD like they Diane last year. Something different though.- Same format for 2nd WOD with hang snatches instead of hang cleans. So 2000m row, 50 pistols, 30 hang snatches. Heavy weight.- deadlift ladder- a WOD with bar MUs.
Did yesterday's part 2 5:45rx. Felt good on those deficit handstandsAlso did a partner WOD 12 snatches (135)600 m row24 pull ups.... Took us 20:23 to finish that. Wanted to push for sub 20. Will do part 1 in a few hrs. Good Monday everybody
Insane time Mane. How the eff...
Gotta credit the coach
Yesterday's work1. Did this morning - 10RFT 10 DL, 8 HPC, 6 PP - 12:51Mornings are not kind to me. Lower back is extra tight and sore, so took it a bit slow. Not as much energy either. 2. This evening...
Cleans/HSPU - 14:05. I don't know how you cats are gettin under 10 min on this. Damn I suck!
something tells me I'm going to feel worse tomorrow ... not too bad today
I know these are just people's guesses on regional WODs... but they make my heart rate rise a little even just reading through them lolMy husband and I did a local competition (guy/girl teams)WOD 11 partner run 400m then burpee partner hop over there and back...then 1 person working chip away at 75reps of thrusters (85/55), 50reps of partner wall balls over 10 foot pull up bars, 75reps of OHS (85/55), burpee hop overs then 2nd partner runs a 400mIt was a 12min time cap, we finished in 9:30 beat the second place team by 1 minWOD25 minutes to etablish a 1RMX power snatch for the male and 1RMX squat clean for the female (my hubby got #185, I got 165# ..new PR for me)then rest 1 minuteswitch roles..2min AMRAP of squat clean/power snatch (you could choose your weights 75/95/115...75=1point, 95=5points, 115=10points...girls have to power snatch and guys have to squat clean)I got 5 power snatches at 115...another PR!!After WOD 1 & WOD 2, we were grouped into the elite division..WOD 3...Partners start on the opposites of the room girls did 20 pistols, 25 KB swings #35, 30 Hang power cleans #115guys did 20 HSPU, 25 pull ups, 30 Front squats #135when you get to half way you have to do 5 rope climbs then you switch and work your way back to the other sideThere was a 12min time cap...we didn't finish, it was much harder than it looked on paperWe didn't end up making the cut for the final 4Next WOD was...."High Jump"... literally high jump like old school track and field high jump...we didn't stay around to watch but I heard it was really entertaining to watchAnyways, it was a fun day and I thought I would share these WODs with you guys
Yesterday work1) 12:402) 17:38HSPU are a massive GOAT of mine anyway so went RX'd and got it done. Happy that I finished it to be honest
Yesteray's work with extra overhead work and bodyweight movementsPredictions: Sott's Press ladder, Ring HSPUs, Running
M/5'9 145# 14 yrs old: Did yesterday's first wod: 10:00 (75) Goat work: 10 minutes on the minute....3 HSPU
Yesterday's Work:1. 8:332. Instead, just worked some lighter power cleans, then did 30 deficit HSPU for time (4:40).
Working on an Oly cycle right now not going to regionals so just trying to get strong and work technique but miss posting and sharing with you all so here's what I did today:1 power sn + 1 hang psn blkn + 1 squat sn + 1 ohs worked up to 175 stayed there to really pay attention to techhniquethe "Isabel" 2:22 had fun today just getting back into the swing of things
Yesterday's work due to traveling back from the B.O.X. seminar...1. 8:02 rxd2. 8:21 rxdNot the results I was looking for but I'm glad I worked through it.