buy in:
WOD:
- 5X5 c&p ladders with pullups (14kg)
cash out:
- Swings (16kg)
- 7 minutes
- 30 seconds on/ 30 seconds off
- alternating arms every round -
- last round DARCY swings
NOTES:
*rests after ladders as follows:
- rested 3 minutes after ladders 1&2
- rested 3.5 minutes after ladder 3
- rested 4 minutes after ladder 4
* rests after rungs as follows:
- rested 1 minute after 4th rung in 4th ladder
- rested 1.5 minutes after 4th rung in 5th ladder
* good workout today, but its the 3rd day in a row I've worked my lats and posterior chain, and I am feeling it!!
Are all farmers that puffy?
from crossfit 603
buy in:
603 WOD:
- 5 rounds for time
- 25 pushups
- 25 overhead walking lunges (men 65#/ women 45#)
cash out:
- farmers walk, 50 steps, using ONE 45#dumbbell (subbed my 45# kb)
- switch hands as often as you need to
NOTES:
* I used a 45#barbell for the walking lunges, but scaled down to 10
* wasn't sure if I should have lowered the weight and done the 25 lunges, or did what I did and kept the weight and lowered the amount of lunges.......
* last round I used a 30# barbell - which was too light! ugh!
*definitely a puke-worthy workout
* wanted to do this outside, it was overcast and poured last night, so ended up doing it in my basement - could only do 5 lunges across, then turn - made it harder. Next time will do this outside
* took a 45 seconds rest after round 4
5 rounds: TIME : 13.34 minutes
buy in:
- 2 rounds
- 8kg
- 10 halos
- 10 goblet squats
WOD:
- 5X4 clean and press with pullups (14kg)
- one clean, multiple presses
- 3 minutes rest between each ladder
cash out:
- Snatches (12kg)
- 9 minutes
- at the top of the minute:
- 10l/10r for 6 rounds
- 5l/5r for last 3 rounds
- total: 150 snatches
NOTES:
c&p
* definitely light day
* moved through these nice and easy =)
* the 14kg felt so light compared to Saturdays workout
Snatches
* wasn't sure what I was going to do....16kg, 14kg or 12kg
* wanted to see how many I could do in 9 minutes with rests with the 12kg
* took 10-12 seconds rest for the first 6 minutes, 30 seconds rest last 3 minutes
* pretty sure I could pass the SSST with the 12kg at this point! =)
HEAVY
buy in:
- 2 rounds
- 8 kg
- 10 halos
- 10 goblet squats
WOD:
- 3X3 c&p with pullups (16kg)
cash out:
- Swings (20kg)
- 4 minutes
- 30 seconds on/ 30 seconds off
- alternate arms each round
- 72 swings
......so....
waited 1 minute and ...
- knocked out 28 more swings
- total swings: 100
NOTES:
c&p
* HARD!!! with the 16kg
* struggled with the 3rd rung every ladder
* 3rd ladder was the best
* rested 3 minutes between ladders
* rested 1 minute between 2nd and 3rd rung
* will stick with the 3X3 for next week
Swings
* nice challenge
OHS and sprints
from the Daily Fitness Solution Blog
buy in:
- 2 rounds
- 20 pushups
- 10 kte's
WOD:
OHS and sprints
* subbed jumprope for the sprints
- AMRAP in 20 minutes
- 15 OHS with pvc
- 30 seconds jumprope
- walk back to start and recover as necessary
- total rounds: 10
cash out:
- overhead walk
- 55# barbell
- 60M X 3
NOTES:
* good met con
* took it nice and easy, worked on OHS form rather than rushing through for more rounds
* took 30 seconds rest last 2 rounds, otherwise rested less than 25 seconds between rounds
* for the cash out, took it outside to the back yard - worst part was lugging the loaded barbell up the steps and out the door!!
* next time will load the bb to 60#
buy in:
- 2 rounds
- 8kg
- 10 halos
- 20 swings
WOD:
- 5X5 c&p with pullups (14kg)
cash out:
- Swings (16kg)
- 8 minutes
- 30 on/30 off
- 18 swings each 30 seconds on
NOTES:
c&p
* liked doing the 5X5! =)
* I felt my form was better - easier to do 5 rungs than 7...
* rested 3 minutes between ladders 1-3
* rested 4 minutes between ladders 4 &5
* rested 15 seconds - 1 minute as needed between rungs 4 and 5
* total c&p workout took 50 minutes - same as 5X3,5,7
Swings
* felt good, concentrated on form
CONDITIONING: Jumping Jacks and Burpees
from the Daily Fitness Blog
buy in:
- watch Jordans new kb clean corrections on his blog
WOD:
- Jump rope and Burpees
- 30/30 work intervals (30 seconds work/ 30 seconds rest- repeat for time alloted)
- 10 minutes - 30/30 jumprope or jumping jacks
- 10 minutes - 30/30 burpees
cash out:
NOTES:
Jumprope/burpees
* chose to jump rope instead of jumping jacks
* used the white manila jump rope (2#)
* rope:
- first 5 rounds regular jumps, last 5 rounds high knees!
* burpees:
- push up burpees
- first 2 rounds 7, then held steady with 8 each round
- total: 78 burpees!
* great workout, definite do again!
OHS
* looking good!!
* up 10# from last time
