WORKOUTS
Challenge WOD: Hidalgo
For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 135/95 lb
20 Box jump, 24″ box
20 Walking lunge steps with 45/25lb plate held overhead
20 Box jump, 24″ box
20 Squat clean, 135 lb
Rest 2 minutes
Run 2 miles
BtW mean: 49:23
WOD 2: Barbell
5 RFT:
9 Deadlift, 135/95 lb
6 Hang power snatch, 135/95 lb
3 Overhead squat, 135/95 lb
BtW median: 9:43
WOD 3: 10!
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift @ bodyweight
Unbroken* KB Swings, 1.5/1 pood
*The swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB. Each time the swings are broken, 7 burpees must be performed on the spot before continuing.
GYMNASTICS
GWOD 1: 50 Ring Straight Arm Press Outs
GWOD 2: Push-Ups, Pull-Ups
3 rounds for QUALITY:
Max Reps Push Up
Max Reps Pull Up
Recover 3 minutes between rounds
GWOD 3: V-Outs, V-Ups
For QUALITY:
100 V Outs
100 V Ups
For a great little tutorial on V-outs, click here.
MOBILITY
MWOD 1: Calf and Ankle
MWOD 2: Resetting the Shoulder
MWOD 3: Hip, Calf, Hamstrings
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[b]Challenge WOD: Hidalgo[/b] : 47:52 Rx’d. The weather was great for this this morning. The second set of squat cleans was tough, and on the second run I was breathing like a beached whale. But on the whole, I felt good about it and recovered relatively quickly.
One NEEDS a Sunday morning for Hidalgo. Traveling back from TX today; bummed that I missed this one!
53:20. Dropped back to 95 lbs for the second set of squat cleans as the 135 wasn’t going to happen. 2nd run was tough too – reminded me of mile 16 in the marathon where I started to waddle from the hips rather than actual running. My butt is sore today, but it is a good sore!
[b]WOD3[/b] (10!) : 6:27@170lb – All sets unbroken, but that bar did start feeling heavy toward the end.
[b]WARMUP:[/b]
2-mile run
then:
[b]WOD :[/b]
"10!"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift @ bodyweight
Unbroken* KB Swings, 1.5/1 pood
*The swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB. Each time the swings are broken, 7 burpees must be performed on the spot before continuing.
TIME – 4:53 @ 135# (KB sets unbroken; went heavier than bodyweight, as it required fewer plates.) 🙂
then:
[b]
WOD:[/b]
21-15-9
75# clean
GHD situps
TIME – 5:52 my grip was smoked after the deadlifts on first WOD, but I managed to maintain without dropping the bar mid-clean.
a quick lunch workout:
[b]WARMUP[/b]
30 pushups
30 abmat situps
50 mountain climbers
30 squats
1:00 front plank
1:00 side plank (:30/side)
30 split lunges, alternating legs
[b]WOD
[/b]"Fran"
21-15-9
thrusters (95/65)
pullups
TIME: 3:18 (new PR), as rx’d. all sets unbroken.
WARMUP:
1-mile run
WOD :
"10!"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift @ bodyweight
Unbroken* KB Swings, 1.5/1 pood
TIME – 4:51 @ 135# (KB sets unbroken; went heavier than bodyweight, as it required fewer plates.)
WOD:
21-15-9
85# power clean
GHD situps
TIME – 5:56
Thanks for working out with me Christy 🙂
Wow–awesome job Christy and Alisha! You all are crazy like machines. I need to work out next to you for some motivation.
[b]SWOD1[/b] (calves) : Actually I’ll be completing this throughout the day. Did 2 minutes each calf. Such a good stretch.
[b]WOD2[/b] (barbell) : 8:19@100lb. Those hanging power snatches are beastly. My vanity wouldn’t let me go all the way down to the women’s weight but it probably would have been better, for form’s sake. These WODs where each movement flows right into the next one are tough–you want to string them together as much as possible rather than resting between movements.
Been out of it for a little while:
WOD 2
5 RFT:
9 Deadlift, 135/95 lb
6 Hang power snatch, 135/95 lb
3 Overhead squat, 135/95 lb
I know what you’re talking about, Mr. H! The HPCs killed me. I was doing them in singles by the third round. Eventually, I just turned off the timer and focused on just finishing the wod and keeping my form for the movements. I think it was somewhere around the 12 or 13 minute mark. My shoulders are really feeling it today…
[b]Challenge WOD: Hidalgo
[/b]
I’m assuming the rests are included in the total time? With this being the case, my time was 43:41, as rx’d.
[b]WOD 3 : 10![/b]
7:20 @ 195 – Yes I am a fat boy!
Unbroken
My grip was the weakness in this workout. Started with mixed grip at number and seven and interchanged all the way down. When I got to four the KB almost came out of my hands. I had a vision of it being encased in the gym wall. 🙂