24
Apr
Tuesday, April 25th
Core Work:
3 Minute Plank
10 Strict T2B
2 Minute Plank
10 Strict T2B
1 Minute Plank
10 Strict T2B
When you have finished, perform 3 burpees for every time you broke up a plank hold.
Conditioning:
Alternating with a partner, with :15 to transition:
6 x 500m row
Post feelings about core work and row time to comments.
My feeling: I’m looking forward to this workout as much as Patrick’s dogs are looking forward to their foster home.
#thisisajoke
#actuallyonaplanetoDenver
#fosterdogs
#patrickyoureasaint
Abs: check. 3 burpees (broke at 2:10 of first)
Row with mike: 12:05
Splits: 1:44-1:49-1:49
Abs: check. 3 burpees (broke at 2:10 of first)
Row with mike: 12:05
Splits: 1:44-1:49-1:49
Abs: 9 burpees, broke after around a minute of each set, and I did strict knee raises
Row with Joe: 12:05
Splits: 1:39(Pr)-1:49-1:51
Abs: 9 burpees, broke after around a minute of each set, and I did strict knee raises
Row with Joe: 12:05
Splits: 1:39(Pr)-1:49-1:51
Core work: Broke once in the 2 min. Strict K2E 5/5, 4/3/3, 4/3/3
Row with Galen (he crushed it): 12:30
Splits between 1:45 – 1:52
Core work: Broke once in the 2 min. Strict K2E 5/5, 4/3/3, 4/3/3
Row with Galen (he crushed it): 12:30
Splits between 1:45 – 1:52
Core Work: broke once at 1:35 of the 2 minute plank (3 burpees: chest to deck, standing up straight, jump & clap)
Feelings about core work: It was difficult, and I’d like to try this again.
WOD: 12:36 w/ Jon
Brian: 1:49.3 / 1:52.5 / 1:53.1
Jon: 1:45.9 / 1:56.0 / 1:59.5
Planks got shaky so fast! Broke once – 3 burpees
Halfway & slightly bent leg raises – abs en fuego!
Conditioning – 12:50 w/Alice
(153.3, 149.8, 154.0)
Planks got shaky so fast! Broke once – 3 burpees
Halfway & slightly bent leg raises – abs en fuego!
Conditioning – 12:50 w/Alice
(153.3, 149.8, 154.0)
Planks unbroken
Strict T2B
Conditioning with Lauren :13:31
2:06-2:11-2:09 (I apologized in advance for dragging Lauren down ????)
Planks unbroken
Strict T2B
Conditioning with Lauren :13:31
2:06-2:11-2:09 (I apologized in advance for dragging Lauren down ????)
Planks, tbd
Row w Guy: 12:15 (1:37, 1:45 (weak sauce), 1:38)
Planks, tbd
Row w Guy: 12:15 (1:37, 1:45 (weak sauce), 1:38)
Abs: check. Broke 2nd round.
Planks: broke 3 times (two during 3 min and one during 2 min = 9 burpees)
Strict knee raises
Conditioning with Darcy: 12:31
1:49 – 1:55 – 1:57
Planks: broke 3 times (two during 3 min and one during 2 min = 9 burpees)
Strict knee raises
Conditioning with Darcy: 12:31
1:49 – 1:55 – 1:57
Planks Unbroken
14:20 with Sol
1:50, 1:59, 1:58
Planks Unbroken
14:20 with Sol
1:50, 1:59, 1:58
AGOQ 3 w JFrazzle
3:58 Rx (35-39)
– didn’t plan on it, but butterfly c2b happened anyway, they are finally getting better! blame it on all the strict pus
Cash-Out
10 Legless Rope Climbs, no kip
– 7:39
AGOQ 3 w JFrazzle
3:58 Rx (35-39)
– didn’t plan on it, but butterfly c2b happened anyway, they are finally getting better! blame it on all the strict pus
Cash-Out
10 Legless Rope Climbs, no kip
– 7:39
5 Rounds:
20 Farmers lunges – 24kg dbs
Max Plank (2:00/1:25/1:20/1:11/1:05)
5 Rounds:
20 Farmers lunges – 24kg dbs
Max Plank (2:00/1:25/1:20/1:11/1:05)
Planks: unbroken.
Strict T2B: very difficult. first set of 5/3/2 was decent, second set was toeing the bar on form, and third set was so poor I moved to sub-par straight leg raises. Feel the greatest strain in the back of my shoulders and hip flexors on this movement.
Conditioning with Liz: 12:50
1:51.4* | 2:01.1 | 2:02.2
*2 second PR
Planks: unbroken.
Strict T2B: very difficult. first set of 5/3/2 was decent, second set was toeing the bar on form, and third set was so poor I moved to sub-par straight leg raises. Feel the greatest strain in the back of my shoulders and hip flexors on this movement.
Conditioning with Liz: 12:50
1:51.4* | 2:01.1 | 2:02.2
*2 second PR
Did 2 500m 140 & 145
#3 Age Group with Matt
5:16 Rx (55-59)
Did 2 500m 140 & 145
#3 Age Group with Matt
5:16 Rx (55-59)
Abs: they are hiding somewhere. Broke once during 2 min hold, arms were on fire.
Row with Ally: 14:11
Don’t remember splits exactly but around 2:06-2:09
Seriously thought I was going to vomit during each one but thankfully did not.
Also pull-up holds at top + back stretching
Did an in between straight leg lifts/knees to elbows
Abs: they are hiding somewhere. Broke once during 2 min hold, arms were on fire.
Row with Ally: 14:11
Don’t remember splits exactly but around 2:06-2:09
Seriously thought I was going to vomit during each one but thankfully did not.
abs: subbed GHD for T2B. planks unbroken
12:23 with Ada. 1:57.5/1:57.1/1:59.0. Ada was the team MVP
abs: subbed GHD for T2B. planks unbroken
12:23 with Ada. 1:57.5/1:57.1/1:59.0. Ada was the team MVP
Planks unbroken. 11:07 solo on the WOD with equal rest + transition times. 1:33,35,37 splits but time off clock so maybe not exact.
Planks unbroken. 11:07 solo on the WOD with equal rest + transition times. 1:33,35,37 splits but time off clock so maybe not exact.
Feelings: a haiku by Robert Seda
Planks are unpleasant.
They make my abs hurt a lot.
But then we row? Ouch!
Planks unbroken; t2b 5/5, 7/3, 5/5
11:28 with Andy ????
My splits: 1:32.1, 1:37.6, 1:42.3
Feelings: a haiku by Robert Seda
Planks are unpleasant.
They make my abs hurt a lot.
But then we row? Ouch!
Planks unbroken; t2b 5/5, 7/3, 5/5
11:28 with Andy ????
My splits: 1:32.1, 1:37.6, 1:42.3
Planks: broke once on 3 minute, twice on 2 min. My hip flexor kept cramping up.
13:40 with Lena
1:51.8
1:59.4
1:59.0
I lost my arm pull at the end of my first 500. Left trap was toasted. 19 weeks post shoulder surgery, still working on getting muscles back.
Planks: broke once on 3 minute, twice on 2 min. My hip flexor kept cramping up.
13:40 with Lena
1:51.8
1:59.4
1:59.0
I lost my arm pull at the end of my first 500. Left trap was toasted. 19 weeks post shoulder surgery, still working on getting muscles back.
planks unbroken
lil momentum toes to bar
13:03min total row w/Pho
1:53min fastest 500m
planks unbroken
lil momentum toes to bar
13:03min total row w/Pho
1:53min fastest 500m
Ab stuff: leg raises. 6 burpees.
Row: 11:39 with zoolander. Being his partner is a gift and a curse.
Ab stuff: leg raises. 6 burpees.
Row: 11:39 with zoolander. Being his partner is a gift and a curse.
Planks unbroken
Static workouts are my faves
Row: 14:13
Planks unbroken
Static workouts are my faves
Row: 14:13
4 plank breaks
Row: 1:42, 1:51, 1:51
4 plank breaks
Row: 1:42, 1:51, 1:51
Planks unbroken & strict T2B
Conditioning: Derek is my spirit animal (his second round of partner rowing)
Total time 12:12
My splits 1:49.9 | 1:59.5 | 2:02.6
Derek’s splits 1:37.6 | 1:43 | 1:44.7
– cramps and inefficient rowing technique on my part, but at least I gave Derek extra rest ????????
Planks unbroken & strict T2B
Conditioning: Derek is my spirit animal (his second round of partner rowing)
Total time 12:12
My splits 1:49.9 | 1:59.5 | 2:02.6
Derek’s splits 1:37.6 | 1:43 | 1:44.7
– cramps and inefficient rowing technique on my part, but at least I gave Derek extra rest ????????
Planks unbroken. T2B: 3/3/4; 6/4; 6/4. Shoulder was hurting in the first round but warmed up in the latter two rounds.
Row with Rob: 11:28.
Splits: 1:35.2, 1:46.3, and 1:51.2
Planks unbroken. T2B: 3/3/4; 6/4; 6/4. Shoulder was hurting in the first round but warmed up in the latter two rounds.
Row with Rob: 11:28.
Splits: 1:35.2, 1:46.3, and 1:51.2
Planks unbroken
broke up t2b, focus on strict form
row with ghost: 12:07 1:35, 1:48, 1:43
Planks unbroken
broke up t2b, focus on strict form
row with ghost: 12:07 1:35, 1:48, 1:43
mob
3sets
SA Ring Hang w/ feet assisted: 30sec side w/ deep breaths
Neck CARs
Single Ring Hang w/ feet assisted 1min w/ deep breaths
Shoulder CARs
+
5min squat hold
Row w Ze Tuck
Splits – 1:34.9, 1:36.7, 1:39.9
11:39
Planks
3min on forearms broke twice, shoulders didn’t feel great here.
10unb st t2b
2min alternating straight arm every 15sec.
10unb st t2b
1min alternating straight arm and single foot every 15sec.
10unb st t2b
Melissa needed a partner so got the double dose. Not quite as much in the tank.
Row w Meli
Splits – 1:37.6, 1:43, 1:44.7
12:12 total
mob
3sets
SA Ring Hang w/ feet assisted: 30sec side w/ deep breaths
Neck CARs
Single Ring Hang w/ feet assisted 1min w/ deep breaths
Shoulder CARs
+
5min squat hold
Row w Ze Tuck
Splits – 1:34.9, 1:36.7, 1:39.9
11:39
Planks
3min on forearms broke twice, shoulders didn’t feel great here.
10unb st t2b
2min alternating straight arm every 15sec.
10unb st t2b
1min alternating straight arm and single foot every 15sec.
10unb st t2b
Melissa needed a partner so got the double dose. Not quite as much in the tank.
Row w Meli
Splits – 1:37.6, 1:43, 1:44.7
12:12 total