Tuesday, June 27th
WOD
Tabata Double under
Tabata Hang Power Clean, 115/85
Tabata L-Sit
Tabata Burpee Over the Bar
Complete each exercise for 8 rounds of 20 seconds of work and 10 seconds of rest then move to the next exercise until all 4 exercises have been completed for 8 rounds.
Post total reps for each exercise to Comments.
0 Response
Tuesday, June 27th
WOD
Tabata Double under
Tabata Hang Power Clean, 115/85
Tabata L-Sit
Tabata Burpee Over the Bar
Complete each exercise for 8 rounds of 20 seconds of work and 10 seconds of rest then move to the next exercise until all 4 exercises have been completed for 8 rounds.
Post total reps for each exercise to Comments.
33 Responses
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Early morning front squats (making up yesterday):
5 @ 175# / 5 @ 185#
Today’s wod:
Dubs: 210
HPC: 48
L-Sit: 91 (from the low wooden parallettes)
Burps: 45After the hang cleans, I thought that was the worst part of the wod, but I def think the burps over the bar were way worse (core was wrecked after the L-Sits).
Fun wod.
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Tabata, the next big summer blockbuster movie:
https://www.youtube.com/watch?v=akoBAs5SEJo -
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“DOCE”
“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Round 1- 1 rx
Round 2- 1 rx
Round 3- 1rxRing muscle up work
75 ghd sit-ups -
“DOCE”
“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)Rest 4 Minutes
“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)Rest 4 Minutes
“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)Round 1- 62 reps rx (1 burpee short of 1 RD errrrr)
Round 2- 58 reps rx
Round 3- 1 Rd rx 🙂Strict Gymnastics:
Ring muscle up work3 sets not for time
20 sec wall facing hold
5 strict chest to bar pull-ups -
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Early PM @work
30min of basketball
Bench-135(3)-155(3)-175(3) 5×[email protected]
30min of basketball
Late PM Metcon
DU-285
HPC-51
L SIts on boxes with knees a little bent-88
BOB-54 -
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du – 204
[email protected] – 60
l-sit – 73s
burpees- 42
DU 64
HPC @73# 32
L-SIT 110s
BOB 28
????
Early morning front squats (making up yesterday):
5 @ 175# / 5 @ 185#
Today’s wod:
Dubs: 210
HPC: 48
L-Sit: 91 (from the low wooden parallettes)
Burps: 45
After the hang cleans, I thought that was the worst part of the wod, but I def think the burps over the bar were way worse (core was wrecked after the L-Sits).
Fun wod.
Tabata Double under Lina:48
Tabata Hang Power Clean, 115/85 Lina: 42 @73
Tabata L-Sit Lina:115
Tabata Burpee Over the Bar Lina: 37
Tabata, the next big summer blockbuster movie:
https://www.youtube.com/watch?v=akoBAs5SEJo
Science! Can we get the soundtrack for the trop??
Ok but can we wear more clothes?
du: 201
hpc: 41 (at 73)
l-sit: 85s (floor)
burpees over the bar: 33
dubs – 160
hpc – 56 @ 85#
l-sits – 100s (knees up hanging between boxes)
burpees otb – 35 (lateral)
woof
dubs — 235
hpc — 56 at 85#
L-sits — 130s (knees up, between boxes, one committed tumble)
burpees otb — 54 (lateral)
DU: 63
Hang Pwr Clean: 36 @65
L-sit: 62
Burpee: 33
Double Under: 53
Hang Power Clean: @95 35
L-sit: 89 Seconds
Burpees: 33
Lonely 10AM Solo Sesh
Dubs – 234 (lost a whole round when rope broke, need a smaller screwdriver)
HPCs – 58 (135#)
L-Sits – 95 secs in 5 sec bites, pretty good quality, legs below parallettes but locked out
Burps – 58
That’s some conditioning!
Tabata Hand stand hold – 6 rounds unbroken, 2:30 total
Tabata Hang Power Clean, 35# dbs – 43
Tabata L-Sit – 94
Tabata Burpee – ~55?
Upright rows and curls for funnzies.
“DOCE”
“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Round 1- 1 rx
Round 2- 1 rx
Round 3- 1rx
Ring muscle up work
75 ghd sit-ups
“DOCE”
“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Round 1- 62 reps rx (1 burpee short of 1 RD errrrr)
Round 2- 58 reps rx
Round 3- 1 Rd rx 🙂
Strict Gymnastics:
Ring muscle up work
3 sets not for time
20 sec wall facing hold
5 strict chest to bar pull-ups
5 rounds:
10 right arm kb snatch, 24
10 left arm
30 air squats
– 9:10
Backyardin’ in Boise
DUs: 210
HPC: 37
Lsit: 66
BOB: 45
This workout is everything I’ve wanted in a workout….and more. Oofta.
DUs: 174
HPC: 57
L-Sit: 100 (scaled as scaled can be- on the floor with hands by hips)
BOB: 42
I lied- it was 108 seconds!
DUs 34
HPC 37
L SIT 56s
BOB 47
Dubs = 80
HPC = 46
L Sits = 100 seconds
BOTB = 35
Dubs = 131
HPC = 40
L- Sit on the boxes with legs bent: 48
Burps = 27
DU- 261
HPC- 65 (115lbs)
L sit- 82″
Burpees over bar- 55
Nice work Wes! You definitely can scale up that hpc weight next time!
220 / 53 / 100 on the low boys / 32 rx
Early PM @work
30min of basketball
Bench-135(3)-155(3)-175(3) 5×[email protected]
30min of basketball
Late PM Metcon
DU-285
HPC-51
L SIts on boxes with knees a little bent-88
BOB-54
Du 201, hpc 32, first three on white pvc 7-8/last five v on floor 15 each, 46
~ 6 miles in the park, mostly hill repeats- intended to maintain consistent (race) pace: 8:23 avg pace
DU:145
HPC:36 Rx
L-Sits: 141s (on the boxes)
BJO: 30
@Work
7 rounds of Monday’s FS E2MOM @145
Ran out of time to complete.
Did 3 max sets of strict pull-ups in between sets: 3/3/1
DU: 97
Hang Power Clean: 20 @ 115# – probably went too heavy here
L-sit: 90
Burpee over Bar: 35
Dubs – 245
HPC – 70 @ 115 definitely a test of grip strength
L-Sit ~ 80 sec mediocre quality off boxes. Aimed for 10 sec each round
Burpees – 46
du – 204
[email protected] – 60
l-sit – 73s
burpees- 42