12 Minute AMRAP:
6 R-Arm KB Clean @35#
6 L-Arm KB Clean @35#
12 KB Goblet Squats @35#
Shuttle Run x3
6 full rounds
Not happy with this one, but nothing i can do about it now:-(
1) Back Squats: 1X5 @ 60%(100), 1×5 @ 65%(107), 1X5 @ 70%(115), 1X5 @ 75%(125) – rest 2 to 3 minutes between sets.
2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec. – 18#
Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.
2b) Front Squats: 1X5 @ 60%(87), 1×5 @ 65%(94), 1X5 @ 70%(101.5), 1X5 @ 70%(101.5) – rest 60 sec.
Conditioning
*The 3 AMRAPs should be performed as one continuous WOD.
*The 3 AMRAPs should be performed as one continuous WOD.
4 minute AMRAP of:
1 Rope Climb 15′
8 Hang Squat Snatch 115#
2 rounds- had a lot of trouble with my snatch the first round. I had 6 fails . Started to get loose on the second round. I didnt fail on it. Rope Climbs still own me.
Run 1 mile @ 95% pace- 6:12 – I ran this in some old school Chuck Taylors! Horrible idea. I felt like big jumbo clown running down the road. You could here me coming from a mile away. We also stopped for a bit because Kettles almost killed himself on the fire hydrant. Seriously I thought he was going to die. We wanted to break 6. We can do it for sure.
I did 25# for the cleans and 35# for the squats. Those squats were tough. My quads were so sore from yesterday. I wish I would have done this wod on a day that I wasn’t so sore because I could have gone a lot faster if my quads weren’t burning so bad! ha!
12 Minute AMRAP:
6 R-Arm KB Clean @35#
6 L-Arm KB Clean @35#
12 KB Goblet Squats @35#
Shuttle Run x3
6 full rounds
Not happy with this one, but nothing i can do about it now:-(
Nice to see you in class this morning!!
Likewise! look forward to seeing you on thursday!
6 rds + cleans + 2 kb squats #20 cleans
Think I couldve done more weight since I used db for cleans. Had jello legs esp after yesterday’s WOD!
You did great Piper!
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
7 rds + 12 cleans (26# KB)
Great job, Jenn — as usual
Super strong and fast!!
12 rounds boxing heavy bag work. 1 minute rest.
Okay, just found out that you got 116 burpees!! That is awesome!! Congratulations!
Thanks Christy!
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
7 rounds plus 12 KB cleans, and 12 squats–used baby bell
Strength
1) Back Squats: 1X5 @ 60%(100), 1×5 @ 65%(107), 1X5 @ 70%(115), 1X5 @ 75%(125) – rest 2 to 3 minutes between sets.
2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec. – 18#
Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.
2b) Front Squats: 1X5 @ 60%(87), 1×5 @ 65%(94), 1X5 @ 70%(101.5), 1X5 @ 70%(101.5) – rest 60 sec.
Conditioning
*The 3 AMRAPs should be performed as one continuous WOD.
4 minute AMRAP of: 1 rd + 4 HSS
1 Rope Climb 15′
8 Hang Squat Snatch 115/75# – 65#
2 minute AMRAP of: 406m
Row for Meters
6 minute AMRAP of: 2 rds + 4 HSPU
6 Strict HSPU (Regionals standard)
12 KBS 32/24kg (vertical standard)
*Rest 10 minutes.
Run 1 mile @ 95% pace. 7:30
Nice work, Karen! Excited for u on Thursday! Rest rest!
Strength
1) Back Squats: 1X5 @ 195#, 1×5 @ 215#, 1X5 @ 230#, 1X5 @ 250# – rest 2 to 3 minutes between sets.
2a) 4X5 STRICT Weighted Chest to Ring Pullups with 21# vest and 3 second hold at the top. These were performed with a FALSE GRIP!!!
2b) Front Squats: 1X5 @ 165#, 1×5 @ 185, 2X5 @ 195#)
Conditioning
*The 3 AMRAPs should be performed as one continuous WOD.
4 minute AMRAP of:
1 Rope Climb 15′
8 Hang Squat Snatch 115#
2 rounds- had a lot of trouble with my snatch the first round. I had 6 fails
. Started to get loose on the second round. I didnt fail on it. Rope Climbs still own me.
2 minute AMRAP of:
Row for Meters
550m
6 minute AMRAP of:
6 Strict HSPU (Regionals standard)
12 KBS 2 POOD (vertical standard)
3 Rounds
*Rest 8 minutes.
Run 1 mile @ 95% pace- 6:12 – I ran this in some old school Chuck Taylors! Horrible idea. I felt like big jumbo clown running down the road. You could here me coming from a mile away. We also stopped for a bit because Kettles almost killed himself on the fire hydrant. Seriously I thought he was going to die. We wanted to break 6. We can do it for sure.
That is way too much stuff;)
Nice volume Ben
Holy cow!!! Nice!!!
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
26#kb – 5 rounds + all KB Cleans + Squats + 1 run = TIRED MAW-MAW
Nice work Maw Maw
Love you Wendy!! Come Wod at 10 am with me sometime soon!
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
6 rounds + 7 KBC
I did 25# for the cleans and 35# for the squats. Those squats were tough. My quads were so sore from yesterday. I wish I would have done this wod on a day that I wasn’t so sore because I could have gone a lot faster if my quads weren’t burning so bad! ha!
Don’t BS us Jess, just work.
Awesome job Jess!! I was hurting using the 26# KB for the squats…I know that 35# was tough!!
1250 yard swim at the Y
200 yard w\u free
8 x 50 pull (arms only)
8 x 50 kick
10 x 25 yds doing 1/2 free and 1/2 head up
200 yd free
Then
12 Minute AMRAP:
6 R-Arm KB Clean @35#
6 L-Arm KB Clean @35#
12 KB Goblet Squats @35#
Shuttle Run x3
5 rds + 6 KB clean R and 3 KB L @ 1.5 pood
No 35#…all my stuff was 1.5 pood. F–k the cut and paste!
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
Rds: 6+12 Goblet Squats. As Matt said at 7:00 class “I pooded” translation: used the 35# kb.
U did but we love u anyway!!!
Awesome Christy…that’s alot of weight!!
Worked with Karen on Power Cleans….
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
8 RDS + 6R Arm KB Clean used 26# on KB Clean & 35# on Goblet Squats
5.5 Mile Run
Amazing!
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
7 rounds even with a 1p KB. Tough workout tonight
12 min AMRAP
6 and 6 power cleans
12 goblet squat
3 shuttle runs
5 rounds. Plus 4 cleans
Baddd today. Not sure what was up. Thanks for the encouragement coaches!
Way to go Katherine!!
5.6 mile walk. Beautiful morning!
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
6rds + cleans + squats + 1/2 SR @ 1pood
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
5 rds + cleans + 6 squats // 35#
1st WOD after 10 days off and I felt it.
Glad you’re back!!
5 rounds, 1 pood
12 Minute AMRAP:
6 R-Arm KB Clean
6 L-Arm KB Clean
12 KB Goblet Squats
Shuttle Run x3
26# KB
7 rounds plus 4 R-Arm KB Cleans