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TOPIC: What's your WOD (workout of the day)
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Strength: weighted pullup 6 x 3
7.5 lb, 7.5 lb, 10 lb, 12.5 lb, 8 kg, 8 kg (changed from plates to a kettlebell). So I joined the "kettlebell between the legs" club. MetCON: Every min on the min do 3 back squat (last weeks 1RM minus 30 lb) = 130 lb then fill the rest of the minute with hand-release pushups. Scored by total number pushups (15, 12, 10, 6, 6, 6, 7, 7, 7, 7, 7, 7 = 97). At first my arms/chest were sore, but 6 hours later, my legs were feeling the squats. mrs svc |
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Las Vegas NV |
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12min to find 1RM Squat Clean & Jerk. PR with 125 lbs.
Then take off 20 lb & lift 3 x 2 (105 lb). MetCON: 30-20-10 Wall balls with 60-40-20 double unders. 6:47 After work - stretching & handstand practice followed by 15 min sun salutations for CF Yoga. Just another Monday. mrs svc |
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Las Vegas NV |
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(834 post)
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Las Vegas NV |
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Wednesday:
Turkish Get-up 2 reps (1 each side) with 30-60 sec rest between sets. 8 kg - 12 kg - 12 kg - 16 kg - 16 kg - 16 kg - 16 kg - 16 kg Strong good core work. 5 rds: 5 strict shoulder press 85 lb (my 1RM is 95 lb so this was difficult), 10 back squats 85 lb, 20 one-armed kettlebells swings (10R/10L) 20 kg. 13:46. Got a 5RM for shoulder press on the 1st round (previous 5RM was 75 lb). Thursday: Rest Day Friday: 10 min to find 1RM Back Squat: 160 lb Take off 20 lb & do 3 x 2: 140 lb 18-14-10 reps Barbell lunge 55 lb & pullups. 4:32 (suppose to be a fast/short WOD). mrs svc |
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Las Vegas NV |
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(834 post)
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Sometimes the body needs the rest. Take care of yourself IB20.
Tuesday: Strength: Weighted Pullups 6 x 3 @ 5 lb, 7.5 lb, 7.5 lb, 10 lb, 12.5 lb, 15 lb Metcon: 12 min AMRAP 4 Deadlifts 185 lb, 10 toes-to-bar @ 7rds + 4 + 6 reps. I should have gotten more but I have a mental issue with those DL so I stop and think too much before lifting the bar. mrs svc |
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Las Vegas NV |
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(834 post)
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Nice SVC - love the Sunday Strength work.
I was fighting with a box of tissues, some Nyquil and 4 blankets on Sunday and all day today! Sick Sucks! |
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Amherst OH |
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(2271 post)
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Monday
Strength: 12min to find 1RM back squat (got to 155, failed at 165) then 3 x 2 at 1RM-20# (135 lb) Metcon: 21-15-9 Power Snatch 65 lb, Box Jump (Rx was 20" for girls, I did 24"). 6:38 Tonight (if I can get out of work on time) is "yoga" WOD (mobility & body weight movements). mrs svc |
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Las Vegas NV |
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Saturday
"Nancy" 5 rds 400m run + 15 overhead squat 65 lb @ 18:40 then did the mainsite WOD 2 rds 100 double unders + 50 shoulder-to-overhead 65 lb + 25 toes-2-bar @ 20:43 Sunday Strength work. Deadlift 5-5-5 (165-185-205) Push Press 5-5-5 (85-95-105) Hang Squat Cleans 2-2-2-2-2-2-2 (85-90-95-100-105-110-115) mrs svc |
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Las Vegas NV |
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(834 post)
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Amherst OH |
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(2271 post)
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Amherst OH |
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(2271 post)
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32 to 41 of 147
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TOPIC: What's your WOD (workout of the day)
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