A1. Front Squat 3-3-3-3-3
A2. Pull-Ups 10-20 x5
B. Max Burpees in 20sec, rest 90sec x5
Moved 70kg/154lb, 85/187, 90/198, 92/202.4, and 95/209 (x2)... damn knees kept suckin in.
Ran with 15 pull-ups per round... guess that's 75 in all.
Snagged 11 burpees per round for a total of fiddy-five... just couldn't seem to get a full #12 in before the timer. Can't imagine goin any faster on these, not without sacrificing ROM anyway.
Showing posts with label head cold ftl. Show all posts
Showing posts with label head cold ftl. Show all posts
Monday, September 13, 2010
Friday, September 10, 2010
OoPS!
1.5K Run (1 mile)
Rest 2 minutes
AMRAP in 5min of:
7 Pull-ups
3 Burpees
Rest 2 minutes
AMRAP in 5 min of:
3 Pull-ups
7 Burpees
Hmm... not sure how to feel about this one. I ran the 1 mile in 6:05 which is 7 sec off my PR, BUT I also haven't been running AND I'm on day 3 of a bad head cold. (Think snot. Lots of it.) I really started to feel the cold (mostly dehydration from all the meds) during the pull-up and burpees segments. I only got 7 rounds the first go 'round and 4 on the second. I also gaffed up the instructions on the last round. I swear I read on the blog that we were cashing out on pull-ups in the final heat. I THOUGHT we were doing as many sets of 3 pull-ups in 5 minutes. But then I noticed some of the boys were still doing burpees and was thinkin WTF... I looked at the whiteboard and realized my mistake. SO I did 28 burpees in a row to get back in the rx'd zone and by the time I got done I was gassed. Oh well... still got a good workout.
Rest 2 minutes
AMRAP in 5min of:
7 Pull-ups
3 Burpees
Rest 2 minutes
AMRAP in 5 min of:
3 Pull-ups
7 Burpees
Hmm... not sure how to feel about this one. I ran the 1 mile in 6:05 which is 7 sec off my PR, BUT I also haven't been running AND I'm on day 3 of a bad head cold. (Think snot. Lots of it.) I really started to feel the cold (mostly dehydration from all the meds) during the pull-up and burpees segments. I only got 7 rounds the first go 'round and 4 on the second. I also gaffed up the instructions on the last round. I swear I read on the blog that we were cashing out on pull-ups in the final heat. I THOUGHT we were doing as many sets of 3 pull-ups in 5 minutes. But then I noticed some of the boys were still doing burpees and was thinkin WTF... I looked at the whiteboard and realized my mistake. SO I did 28 burpees in a row to get back in the rx'd zone and by the time I got done I was gassed. Oh well... still got a good workout.
Wednesday, September 8, 2010
Take A Knee
A1. Hang Power Clean 3-3-3-3-3, rest 10sec
A2. Russian Kettlebell Swings, 2 pood 10-10-10-10-10, rest 10sec
A3. Broad Jumps 7-7-7-7-7, rest 2min
Did 155, 165, and 175 on the first 3 sets. My form went to crap at 175 so I dropped back down to 170 for the remaining 2 sets. I have a head cold today and almost didn't make it in (it's also sooper gloomy and rainy today.) Glad I did though, the crud in my sinuses loosened up and fell out of my face immediately after the WOD.
We also did 3x1min plank holds at the end of class, easy breezy EXCEPT someone kept putting their knee down and Chase penalized us 10 extra sec each time. I wonder who it was....
A2. Russian Kettlebell Swings, 2 pood 10-10-10-10-10, rest 10sec
A3. Broad Jumps 7-7-7-7-7, rest 2min
Did 155, 165, and 175 on the first 3 sets. My form went to crap at 175 so I dropped back down to 170 for the remaining 2 sets. I have a head cold today and almost didn't make it in (it's also sooper gloomy and rainy today.) Glad I did though, the crud in my sinuses loosened up and fell out of my face immediately after the WOD.
We also did 3x1min plank holds at the end of class, easy breezy EXCEPT someone kept putting their knee down and Chase penalized us 10 extra sec each time. I wonder who it was....
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