WORKOUTS
Challenge WOD: Wood
5 RFT of:
400m run
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull, 95/65 lb
10 Thrusters, 95/65 lb
Rest 1 minute
Post time for each round (not including rest)
BtW median: 28:37
WOD 2: Couplet
3 RFT of:
7 Muscle-ups
21 Dumbbell thrusters, 35/20 lbs
BtW median: 9:41
Use a muscle-up progression if necessary, rather than just subbing pull-ups and dips.
WOD 3: Tabata
8 rounds—aiming for consistent, sustained effort:
Run or row, 20 seconds
Rest 10 seconds
SKILL CHALLENGE: Handstands
Green: handstand hold 1 minute; blue: 10 handstand push-ups; black: 10 handstand push-ups full range
STRENGTH
SWOD 1: Snatch-grip deadlift 5-5-5-5-5
Just like it sounds, use a snatch-width grip and deadlift. The idea is to get *a lot* more legs into the lift, thusly developing the leg strength. Maintain neutral spine position as much as possible and progress slowly.
SWOD 2: Deep back squats
Back squat, as deep as you can go without failing 10-10-10-10-10 @ 30% PR, keep weight the same for all reps
[b]Challenge WOD: Wood[/b] : 3:21; 5:10; 5:55; 5:49; 5:35. Total time with rest included: 29:50. Wow. Looked pretty straightforward on paper. But wow. Starting each round with the runs and burpee box jumps made the lifts far tougher. Good, tough WOD.
WOD3: Rowing, 4 mins, 900 metres. A nice and tidy workout.
In 20 min, using 155lb accumulate as many points as possible using the following schedule:
(Use one load throughout, if scaled up or down simply note results.)
Snatch = 10 pts.
Thruster = 5 pts.
Ground To Overhead = 4 pts.
Squat Clean = 3 pts.
Deadlift = 1 pts.
using 85# …
Snatch 22 reps
Thruster 18 reps
Ground to Overhead 20 reps
Squat Cleans 5 reps
Deadlift 40 reps
—————–
TOTAL POINTS 445
Also included in our workout was an 800m run BEFORE and AFTER the points/lift WOD…
WOD 3: Running
Ran hard on the 20 sec and jogged the 10 sec rests.
WOD 2: Couplet
30lb dumbbell thrusters
Time: 7:03
Saw someone did this one one last week and it looked like fun:
Painstorm
10RFT [1 rep of each movement per round]
Deadlift 1.5xBW=225#]
Back squat [1.25xBW=190#]
Shoulder Press [0.75xBW=115#]
Time: 6.06
Lots of fun! I definitely want to do this one again. The press was probably the weakest movement, so I’d like to work on that.
JB: the WOD is, do 10 reps of each movement the first round, 9 the second round, 8 the third round and so on, down to 1 on the final round. 55 total reps of each movement. Ouch. I am planning to put this as a workout on altius sometime soon. So you’ll have another opportunity if you want it. 🙂
Yes, Mr. H, that’s correct. And when done with that many reps, it VERY effectively tires one out! James, it IS a great WOD, I agree; I did it last week and look forward to doing it again!
Tonight, for me:
[b]30…[/b]
pushups
pullups
abmat situps
squats
back extensions
dips
split lunge
[b]Deadlift 5-5-5-5-5[/b]
135-155-175-195-215
[b]WOD 3: Tabata[/b]
8 rounds—aiming for consistent, sustained effort:
Row, 20 seconds
Rest 10 seconds
accumulated row: 900m
After looking at the WOD again from Painstorm, I realized that it IS 10 ONE-rep rounds. The idea is to set three bars up and storm through for time with no rest.
No, it’s "10 – 1 rep rounds" (or 10 to 1 reps over 10 rounds). It’s the same protocol as Linda, even the "set up three bars and storm through for time" language. Otherwise it would be listed as 10 rounds for time: 1 deadlift; 1 backsquat; 1 press.
Ah, that DOES make sense, Mr. H. Matthew and I did this workout with 1-rep rounds. These are heavy weights. Doing this workout as a "Linda" protocol would be intense; I’d definitely have to slow it down.
Can’t wait to try it! Thanks for the revelation.
Haha, seems like we’ve invented another wod! Perhaps we can call it "Cloudy with a Chance of Pain".
I’ll have to do it again the correct way to feel the full fury of the ‘storm.
WOD 3:
Rowing- Level 9; I reached around 350 m per interval.
Tonight’s 45-minute power yoga session revealed the tight results of limiting my regular mobility sessions. Good stuff; every Tuesday from here to Mud is yoga/stretching for me. I KNOW the payoffs will be worth it!
[b]WOD3[/b] (Tabata) : Row – 1050m total.
[b]WARMUP:[/b]
30 knees to elbows
30 pushups
30 split lunges
500m row
[b]SWOD 1[/b]: Snatch-grip deadlift 5-5-5-5-5
155-155-175-175-185
[b]WOD[/b] (from crossfit.com)
21-15-9
135# clean
GHD situps
[b]TIME: 5:09[/b], using 85#
[b]"COOLDOWN"[/b]
1:00 each of front plank, left-side plank, right-side plank
Challenge WOD
3 RFT: 20:41 minutes
[b]WARMUP:[/b]
2:00 jump rope singles
10 reps push press, 75#
20 steps weighted walking lunge, 75#
[b]SWOD 2: Deep back squats 10-10-10-10-10[/b]
75-75-75-75-75
Back squat, as deep as you can go without failing @ 30% PR, keep weight the same for all reps.
[b]WOD [/b](from crossfit.com)
For Time:
run 1000m
100 pushups
135# snatch, 10 reps
TIME – 11:45, using 75#
[b]WOD2[/b] (couplet) : 9:08
My back has been bugging me; today it felt good for the first time in a while.
Looking forward to the Sabbath after a crazy busy week!