Tuesday, 033115

Regionals Ind + Team  
 
A. 3k Row – @80-90% output. 
 
B. Back SqT – climb to 80% for 4-5 sets of 2-3 reps 
 
C. bike :40 sec sprint @90% x 4; rest 5 minutes between 
 
 
 
pm:
 
A. 
 
buy in 1k row 
 
into, 
 
4 rds 
 
10 alt kb snatch’s (70/53)
 
15 slam ball burpees over box (20) 50/30
 
20 Wall Balls (20/14) to 10′
 
 
 
rest and recover 
 
 
 
B. EMOM x 10 
 
10 T2b + 5 Strict HSPU
 
2016 Season
“Phase hasn’t started”
Join some classes, play some sports, get outside, practice new skills, most importantly. . . HAVE FUN!
 
 

11 thoughts on “Tuesday, 033115”

  1. AM:
    A. 3k row
    -completed
    B. Back squat 5×3
    -170
    C. Bike
    -completed

    PM:
    A. 17:55
    (Did one round with 88 kb that was fun for a round)

    B. EMOM
    -completed

  2. Madeline Senkosky

    A. 3k Row – @80-90% output: 13:50
    B. Back SqT – climb to 80% for 4-5 sets of 2-3 reps: Worked up to 243
    pm:
    A.
    buy in 1k row
    into,
    4 rds
    10 alt kb snatch’s (53)
    15 slam ball burpees over box (20) with 20# WB
    20 Wall Balls (20/14) to 10′ *ub here
    rest and recover
    20:56
    B. EMOM x 10
    10 T2b + 5 Strict HSPU
    Got through 8 sets within time frame. Sets 9 & 10, finished reps but went over time. Had to break up the T2B in set seven. HSPUs in set 8.

  3. mickey kilmartin

    Morning:
    A- worked up to backsquat 5×3 at 320#
    B- scap/shoulder stability work

    Afternoon:
    A- 3K row with mask on for warmup: 12:27
    B- felt like moving some weight after all this opens crap so did some power cleans EMOTMx15 2reps at 185×3 205×3 225×3 235×3 245×3
    C- Metcon
    had to use 25# dumbbells bc had no slamball
    22:50
    rest 2 minutes
    20 MU for time 2:48 (because I suck at MU)

    D- EMTOM complete
    E- bike sprints complete

  4. 3k Row Complete
    Back Squats: 245 5×3
    AD Sprints: 40sec x4 with 5min rest
    10min of Free Standing HS

    Metcon: 22:02 used 30lb wall ball for the burpees over box and wall balls. Wallballs Unbroken
    EMOM: TTB soooo easy…HSPU NOT… 5.5.4.4.3.3.3.4.5(3+1+1 on last set)

  5. Brandon Petersen

    Did class today

    A. Back squat – up to 120 x 5. Metcons. No belts not wraps. Slow eccentric. Get some weight on back

    B. Comp wod
    1k row
    Then
    4 rds of
    10 alt kb snatch (70)
    15 Burpee slam ball over (50# over 20)
    20 walls balls

    Time : 18:38

  6. A. 11:11.4
    B. 340
    c. Done
    Pm
    a. 24:42 with 20 lb wallball and the buy in row
    b. Had to cut to 5 and 5 and kipping

  7. A. 3k Row. Done didn’t notice my time.
    B. Back Squats 192/87k x3 reps x5 sets
    95kx3
    100×3
    103×3
    105×3
    C. :40, :50, :60 hard rest 5min
    D. Wod 24:12 very slow at KB snatches
    E. Emom – all rounds unbroken got all in every min. Had to keep up with chase 🙂

  8. A. Back SqT – climb to 80% for 5×3
    97kg/213lbs (80% of 121kg/266lbs)

    B.
    Buy in 1k Row – rowed 1:56-2:00
    into,
    4 Rounds
    TIME: Chase had me stop after two rounds due to elbow pain / pain up arm when extended or picking up KB. Rolled out and iced.

    C. Reverse Hyper
    35kg 3×15

    D. EMOM x 10
    10 T2B + 5 Strict HSPU
    – Completed within the minute each time. Right arm didn’t lock out on HSPU

  9. A. 3k row – 11:26
    B. Back squat – 345#x4x3
    C. AD SCHWINN – 46/47/49/50 cals
    D. 25:16 – did wallballs w 30# and 24″ box jumps w 20# ball in hand – this workout SUCKED!
    E. Emom every rd done in :20

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