AMRAP in 5 min:
Row 1000m
AMRAP burpees in the remaining time
Rest 5 minutes
AMRAP in 5 min:
Row 1000m
AMRAP DB Squat Clean (45#/30#) in the remaining time
Then, Overhead Squats:
3-3-3-3-3
Did a quick warm-up then got divided into 2 groups for the WOD. Unfortunately, I was in the group that had to do the met-con first... no bueno. Kept my average speed right at 1:40/500m
for the first thousand then snagged 27 burpees. Speed was in the 1:50's/500m for the second thousand and wrenched out a measly 7 squat cleans after that.
I had hoped to PR on OHS's today, but after the met-con my goal was just to meet my last PR of 155#. We used kilos so technically I only nabbed 154#... but I'll take it.
Weight: 170.9
Showing posts with label dumbbell. Show all posts
Showing posts with label dumbbell. Show all posts
Tuesday, July 27, 2010
Friday, December 11, 2009
TWELVE
Front Squat
5-5-5-5-5
135/155/170/175/__
Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.
Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec
I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.
Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.
weight: 162.6 (empty bladder)
5-5-5-5-5
135/155/170/175/__
Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.
Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec
I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.
Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.
weight: 162.6 (empty bladder)
Monday, September 21, 2009
The Cyberdyn G-1000
21-18-15-12-9-6-3
wall-balls, 20#
dumbbell cleans, 45#
Scaled this to 30# dumbbells. The wall-balls were surprisingly "easy," especially as compared to the cleans. Still, this WOD was a beat down. Forearms got blasted with the dumbbells. My total time was 14:35... just 25sec below the cut-off of 15min. I worked with Kacie today and she did awesome!... Showed a lot of heart.
For dessert we did max kipping pull-ups... I was able to squeeze 37 out before my grip/forearms said "nuh-uh." That's a PR for the Grant-a-nator. Bet I can get over 40 with fresh grippins. maneuvering
wall-balls, 20#
dumbbell cleans, 45#
Scaled this to 30# dumbbells. The wall-balls were surprisingly "easy," especially as compared to the cleans. Still, this WOD was a beat down. Forearms got blasted with the dumbbells. My total time was 14:35... just 25sec below the cut-off of 15min. I worked with Kacie today and she did awesome!... Showed a lot of heart.
For dessert we did max kipping pull-ups... I was able to squeeze 37 out before my grip/forearms said "nuh-uh." That's a PR for the Grant-a-nator. Bet I can get over 40 with fresh grippins. maneuvering
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