emotm(7:00)power snatch at 60% 1rm
emotm (7:00)cleans and push press 60%1rm
Run 5km for time
18:06
emotm (7:00)cleans and push press 60%1rm
Run 5km for time
18:06
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emotm(7:00)power snatch at 60% 1rm
emotm (7:00)cleans and push press 60%1rm Run 5km for time 18:06
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run 800m back squat (77) X50 situp X100 double unders X150 sumo lifts (77)X50 box jump overs The Optimist Manifesto
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15-12-9 thrusters (65) pullups i thought this workout was awesome even though i was behind i had a good time. i think i like workouts that are challenging but have movments that i can do, so i can really get a feel for what i can do. 1.
7 minutes of burpees.... yah that's it. i did 99 like wow i couldn't do one more?!?! ok I'm over it. 2. 7 minute amrap 10 situps 5 kettle bell swings (55lbs) 100 meter run i did 9 rounds and 2 situps. pretty big success! but after this i really was feeling burned out after that. 3. set 1 rep make for clean and jerk in 3 minutes. than amrap for double unders in 2 minutes. i got 125 and 58 doubleunders. i actually really loved all these workouts and i felt more comfortable in the workout atmosphere. 15 toes to bar
95 poud sc 105 pound sc 115 pounds sc 125 pound sc 135 pound sc i finished this wod in i think in 2:28 i think this was kind of pitiful compared to the rest of the class as they were most sub 1:00. so i hope to be better as the challenges progress. amrap 10 mins
5 deadlift (185) 10 hand release pushups Pretty challenging made my arm muscles (or lack there of) burn like hell. the workouts movements were easy enough but i found that this weight is too much for me to do high repetitions of. but alas i had fun. woohoo. score: 125 20 minute amrap
400 meter run three rounds: 5 pullups 10 pushups 15 air squats completed 4 complete rounds with 5 seconds to spare. i enjoyed this workout because it was indurance based and i excell at that. with my new found skill of butterfly kipping i had a higher round count thna usual. so AWESOME! 5 rounds for one rep max
body weight benchpress (hahaa no)95 pullups round 1: 6 10 2: 7 8 3: 6 7 4: 6 6 5: 5 5 fun but not really fun. WOD: 20 minute AMRAP:
1 Tire Flip 2 Handstand pushups 4 Chest to Bar pullups 6 Power cleans 20 Double Unders 7 rounds and 8 i liked this wod, i could do all the movements well and i kept up with everyone fairly well. |