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!
todays EMOM…. thats in one minutes, its not alternating minutes
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
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.
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
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)
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
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
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 🙂
3k row done
Back squats 5×3 170
Bike complete
Wod 19:20
Emom complete
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
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