Tuesday, 012616

  
Sano @ wodapalooza 


Competition: 

1 or 2 sessions; Athletes discression
Warmup: create longer aerobic workout to loosen up today and open/close entire body. (30 min or so of warmup min)
A. Weighted Pullups  5 x 5; across and HEAVY + 3-5 attempts at heavy singles (no kip)

 

B. afap

100 double unders 

25 GHD situps

15 Shoulder to Overhead 155/108 *from ground

80 double unders 

20 GHD Situps

12 Shoulder to Overhead

60 Double unders 

15 GHD Situps

9 Shoulder to Overhead

40 Double Unders 

10 GHD Situps

6 Shoulder to Overhead 

20 double unders 

5 GHD situps 

3 Shoulder to overhead 
C. Bike Intervals 

1 min hard efforts x 5; rest 2:30 min between. 

*in those 3 minutes; perform 5 Jerk Drives at 100% of your 1RM. . for 5 sets, following each set of bike sprints 
D. Assistance Work

Weighted legless rope climb, up & down x 7-10 reps; rest accordingly

+

 :20-:25 HS holds; Narrow hands, middle finger forward  x 6; rest accordingly  (belly to wall) – pressing through floor with everything you have 

+

Med Ball russian twists 20-30 reps at a time (left and right) x 3-4 sets 

+

Crossover Symmetry and some Stability Work (per individual)

8 thoughts on “Tuesday, 012616”

  1. Taylor Domengeaux

    AM: (work globo)

    HS Holds for :25
    = done

    Russian twist
    3 x 40 w/20# DB
    = done

    Seated GM
    5 x 8 @ 95#
    = done

    Seated Cable Rows
    4 x 12
    = done

  2. AM:
    A. Weighted pull-ups (stayed real light, the hang was an issue for me)

    B. WOD
    -8:26

    C. Accessory work

    PM:

  3. A. Strict pull ups 45lb across
    Heavy single hit 62.5lbs
    B. 9:56
    Stoh 10-5/8-4/9/6/3

    Assistance work completed
    Will be back tonight to do bike intervals

  4. Assault bike intervals
    Minute 1: 25 cals
    Minute 2: 26 cals
    Minute 3: 25 cals
    Minute 4: 22
    Minute 5:18 cals

  5. One session-
    A- 5 rounds of 100m run 2 legless climbs 300 m row to warm up in 14:33
    B- pullups 50 across then 70-85-100-105-115 for singles
    C- metcon- 9:32 double under trip up in 80 and 60 round but unbroken on stoh pretty smooth. Transition just needed to be quicker from bar to rope
    D- accessory work done
    E- bike intervals and 340 jerk drives done

  6. A. Pull Ups: 5×5 at 18lbs…. Should go higher next time. Singles up to 55lbs
    B. Metcon: 10:08, unbroken everything, need to speed up GHDs
    C. Bike Intervals: Between 359-376watts 15cals each round (75 total)
    D. Accessory work – done

  7. Am:
    A. 5×5 at 26# and finished last single at 55#
    B. 10:45…forever tripping on double unders ????
    C. 68 cals total between 5 rounds/ 102 kg jerk drives
    Pm (individual focus):
    A. 10 foot legless rope climb sprints with weighted vest (up and down quick with no rest) for total of :20 work and 2 min rest between x 7
    B. 3 rounds:
    400 m row
    30 thrusters (63#)
    15 bar facing burpees
    10 cal bike
    20:23 maybe…I died
    C. Immediately following workout had 10 minutes to build to 3 RM front squat. Got up to 193#..could have kept going but time was up.

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