WOD 2/6/13 C
5 Minutes of Back/Hamstring/Wrist/Forearm Mobility
A- WU- 100M Run/100M Run Backwards + 20 PVC Good Mornings/10 GHD Hip Extensions/25 V-UP/25 SuperMans
B- DeadLift- 12 Minutes To Build to A Heavy Double + 10/8/8 @ 55-65%;3 Minutes Rest Between Efforts (perfect reps no slop!!!)
C- For Time- 80 BallSlams (20/15)/70 AbMat Sit Ups/60 USSR KBS (1.5/1Pood) -10 Minute Cap/Partition As Needed
Good WOD today. Getting my mojo back.
B- DeadLift- 12 Minutes To Build to A Heavy Double + 10/8/8 @ 55-65%;3 Minutes Rest Between Efforts (perfect reps no slop!!!) 135/225/275/300 10/8/8 @ 165 first set, 175 the last two.
C- For Time- 80 BallSlams (20/15)/70 AbMat Sit Ups/60 USSR KBS (1.5/1Pood) -10 Minute Cap/Partition As Needed 7:20RX
Strength class today
WU: 200M sandbag run + 20 good mornings (45) / 20 Goblet squats / 2 rope climbs if you were wearing pants
Deadlift – 10 min to heavy single: 135/225/275/315/345, 5×10 @ 165
For time – 80 BallSlams (20) / 70 Situps / 60 KB Swings (2 pood, USSR style): 9:55 (did this in 2 rds of 40/35/30)
2 Rm Deadlift 135/185/225/275/305/325pr
80 Ball Slams/ 70 Sit-ups w 25# plate/ 60 USSR Swings @ 2pood 9:09 Rx’d +
Broke this one up 5 rounds 16/14/12
WestSide Conjugate Day3
WU- 100M forward/100M backwards + 10 PVC GOODMorning/10 GHD Back Extension/15 GHD Hip Extension/20 V Up/25 SuperMan/10 each Wide/Regular/Diamond Push Up
Bench Press (blue band/Wide Grip/knurling)- WU- 5@45/95/95+bands WS- 3X9@100(50%of floor press)+blue Bands;30 seconds for each round (focused on speed)
Weighted Pull Up (45#/wide grip)/Weighted Push Up (45#);30 seconds for each movement
DB Rear Delt Raise- 12X3 @15×2 (prone static hold on GHD)
100 Band Pull Aparts (mini blue band) + 12×3 Ring Row (hands facing feet)
50 each Lateral Ball Slam (20#)
Warm Up – 100 Run Forward/ Backwards + 20 Good Monrings/ 10 Hip Ext/15 Back Extentions/ 25 v ups/ 25 supermans
Band Resisted Bench press – 9 rounds of 3 reps every 30 seconds with 65lbs resisted for the first 4 rounds, and 55lbs for the last 5.
12 rounds of 3 each Ring Push Up/ Mod Chin ups Strict.
Strength class today
WU: 200M sandbag run + 20 good mornings (45) / 20 Goblet squats / 10 towel pull ups
Deadlift – 10 min to heavy single: 135/225/275/295, 5×10 @ 155
For time – 80 BallSlams (20) / 70 Situps / 60 KB Swings (1.5 pood, USSR style): 8:30
Lower back is trashed still. Mobility helped a lot after class but I need to do that for another hour or so
Kettle Bell
run 100m forwards/ 100m backwards +
20 2 arm KB DL -16x 2
20 goblet squat -16
20 k2E
10×3 each
conventional @ 105/sumo @ 75/stiff leg DL @ 75
100 hollow rocks /100 ussr kb swings band resisted !
You cracked me up today. So funny with the band assisted swings
Great job, plus you didn’t mention that WOD was an hour and a half
Lol I was ready to throw the KB and band out the gate !
6am Strength WOD:
A: WU: 200M sandbag run + 20 good mornings (45) / 20 Goblet squats (24kg) / 2 rope climbs if you were wearing pants (wasn’t wearing pants so I did 10 towel pull-ups instead)
B: DeadLift- 10 Minutes To Build to A Heavy Single, 135 x 4, 185 x 3, 225 x 2, 275 x 1 + 10/10/10/10/10 @ 140 lbs, 50% of daily max; 90 Seconds Rest Between Efforts.
C: For Time: 80 BallSlams (20/15)/70 AbMat Sit Ups/60 USSR KBS (2/1.5Pood), 10 Minute Cap/Partition As Needed: 9:34 Rx (I partitioned 8/7/6 x 10)
Strength class
200 m sandbag run- 45lbs
20 good mornings/20 goblet aquats(12lbs)/
Deadlift- 95/125/155/175/195PR! That’s a 20lbs P fucking R!
For time: 80 wall balls (14lbs)/70 sit-ups/60 ussr kbs (53lbs) – 7:12
Nice work Marina…now watch your mouth!
Strength class:
200m 45# sandbag run
Deadlift one rep max: 235#
5 sets of 10 deadlifts at 50% (115#)
For time (partition as needed):
80 15# ball slams/70 ab mat sit ups, 60 53# USSR KB swings: 6:49
(broken into 40 ballslams, 40 situps, 20 swings, 40 ballslams, 10 swings, 30 situps, 30 swings)
Deadlift: 5@45/5@95/5@135/4@185/2@205/2@225/2@245/2@265/1@275 (35 pound pr!)
80 Ball Slams/70 Sit Ups/60 USSR KBS
6:55 Rx
Forgot to mention the extra deadlifts!
10@145/8@155/8@165
🙂
Awesome work, Kaitlin. That’s some MAJOR weight.
I did my “good mornings” with Olivia (20#) instead of the PVC. She enjoyed that. 😉
My previous 1RM for deadlift was 185# – that was while pregnant in October over a year ago. Today, I didn’t bother going for anything close to that. I’m still breastfeeding and consequently, I’m still dealing with loose ligaments! Blah, blah, blah. But I’m not going to actually max effort anything until she’s weaned. So stop asking!! Just kidding…
Deadlifts => 5×45, 2×75, 2×95, 2×115, 2×125, … then 10×75, 8×85, 8×95
Met Con => 15# ball / 26# KB, finished in 7:39
#rawr
Glutes already so sore after Tuesday’s 2RM back squats!
A- WU- as prescribed
B- DeadLift- 2RM @ 385 (PR…20lbs shy of 1RM PR) … who knows what could have happened WITH shoes, right coach? 🙂
10@ 225 / 8@ 245 / 8@ 265
C- 80 BallSlams (20)/70 AbMat Sit Ups/60 USSR KBS (1.5)
7:24 Rx (partitioned 20/20/15 for 4 rounds, save last sit up round was 10)