Class -- If you guys can BS, and have been pushing your limits in class or Hatch you have ONE GOAL today - That is to get your old 1RM for 2. Get it.
Extra work:
1. 5 Rounds:
10 Strict HSPU Unbroken
10 T2B (straight legs)
rest 3 minutes then...
2. 30-20-10:
AD Calories
Row Calories
Ski Calories
*Run a 400m after the round of 30 and 20*
**This should be performed at a pace that keeps your heart rate below red-line, you should feel in control the entire time, not exhausted**
3. If time perform 3 max sets per hand of Kroc Rows @ 85/55lbs
Ca$h - I miss your #firstpost status
ReplyDeleteGot 255# for 2 today which is 95% of my 1RM. Did not attempt 100% in part because we ran out of time, and in part because I'm a huge pansy.
ReplyDeletePartner sled WOD was very tiring. Using the bands made me nervous - I was afraid it was gonna snap and I would fall on my face, so I was a bit cautious.
Was able to get through the HSPU and T2B without too much trouble, though the straight leg T2B proved harder to keep up in later reps than anticipated.
Additional cardio programming with Jade and Littlest was just rotten and mean.
I ran for the first time since hurting my foot a few weeks ago, and it felt good. So that was a positive.
Today's Fun Facts:
Delete1. The NYSE was shut down for nearly 4 hours today, citing 'technical issues'. Many are worried that this was in fact a cyber attack by foreign bad people. Still unclear.
2. The world is about to run out of new IP addresses. This could be catastrophic for businesses and e-commerce in general.
Did class. Back squats only got to 215 for 4 easy... Tried to jump to 245 for 2... Wasn't having it.
ReplyDeleteSleds were tough!
Extra work was brutal ..... Ended up with 22:41 for the 30:20:10
Escaped the dungeon and made noon class today. Back squats were a little rough after squatting and lunging yesterday. 335 for 2. For some strange reason I enjoy sleds and it doesn't matter if it's push or pull. Had fun with that WOD.
ReplyDeleteDid 30/20/10 in 17:35. Air dyne sucksssss. Broke up my HSPU reps into 2 sets of 5 and tried to work technique and kip with toes2bar really trying to be more efficient.
Class: Did Step ups on 24in box. 95/135/185/205/225, similar to Alex I don't mind sleds.
ReplyDeleteExtra: 30-20-10 14:42.. Shoulder felt good for all of this which was good. Did not attempt other but did do 5 rounds of 8 strict pull ups and 8 ghd sit ups and #toughlyencouraged Kenz to hit this with me and she did. Thank you Kenz.
Went to Costco and this literally happened… https://www.youtube.com/watch?v=hKhyYGghcw0
Just the sneezing on and response.. not all the other stuff.
DeleteDane Cook is a funny dude.
DeleteBack squatted today and did 215# for 2. Really worked perfect positioning and bracing. Continuing to not push these....
ReplyDeleteSleds were tiring but fine.
No idea on time for hspu/t2b. All UB, think I kept straight legs, all felt good.
Also no idea on time for 30-20-10. I know k$ stsrted like 3' after me and beat me :P i did not run the first 400 because my achilles was sore from sleds. Tried the 2nd thinking maybe it'd loosen up. Really just my calf started hurting.... Poor choice. Did feel like I was able to push the round of 10s
No time for rows....
Back squatted hit 405 for a comfortable 2 was 87.5% so kinda woosed out.
ReplyDeleteSleds felt good.
Of course Chris doesn't mind Sleds still have nightmares of that skulls sled team workout.
Extra work with mirth we alternated on hspu n t2b all went unbroken.
Did set of 30 on cardio n left to eat lots of food
Class I ended up doing 215# for 2 but that felt easy. Definitely could have gotten more saving it for next time I guess. Sleds were fun!
ReplyDeleteExtra I have no idea what my time was but it wasn't quick that's for sure. Absolutely hate the ski thing no thanks. Still finished though!
Back squat I hit my 1 rpm for 2! 200 lbs yay! Wod was really fun and different, I felt like a cartoon character when I was running but not moving lol extra work broke up the HSPU after round 3 and T2B burned my abs like crazy but they felt really strong. Thank god for sunshine on the cardio part cause after round 30 I was getting a little woozy. Didn't run on those, I got enough cardio doing the rest. Finished around 24:00 minutes. Shout out to sunshine on working on her butterfly pull-ups after all that. They are looking real good! Time for food and bed. I can't wait for sleep!
ReplyDeleteCongrats!!
DeleteI got a little too excited with back squats. Started heavy and got to 365 for the round of 4. Attempted 410 but failed. Need to work on activating all muscle groups at heavier weight-(instructed by Jeff)
ReplyDeleteSleds were pretty fun. Reminded me of the parachute runs back in the day.
Only did the 5 rounds then left with a possible strain on my hamstring.
Backsquats felt solid today... Hit 250 for 3, kinda ran out of time but still tried to squeeze in my current 1rep for 2... That was a no go today. Next time, hopefully!
ReplyDeleteYou all know my feelings towards sleds. Today was no different except I looked absolutely ridiculous getting whipped around by the bands. Struggle fest but got through it and had fun working with Chuck and Eric on those!
630 class was randomly HUGE so space was limited to do extra work. Got through the strict HSPU using a 25# plate... Those are feeling much better, I was able to do 3 of the sets unbroken and 2 of the sets I did 7 and 3. T2B felt ok but I struggled with keeping my legs straight. Still did all sets unbroken.
Did the 30-20-10 with Chelsea sharing equipment in the front of the gym, fun change of scenery there. Didn't run either, whoops 😳 completely forgot that we were supposed to do kroc rows if we had time so that was my bad, but did do my butterfly work and those felt pretty good tonight as well!