Workout of the Day
A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)
B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds
A. 105# OHS (Bryan) – Run + 12 OHS + 10 C2B, run + 11 OHS, run + 8 OHS, run + 10 OHS, run + 11 OHS; 45# OHS; (Christy) – Run + 12 OHS, run + 12 OHS, run + 12 OHS + 8 C2B, run + 12 OHS + 12 C2B, run + 12 OHS + 7 C2B. B. Bent over dumbbell rows x 10 reps/arm, 40# (Bryan)/20# (Christy).
A: First round done with chest to bar, rest of rounds done with normal pullups. OHS scaled to 95#. This was not fun.
4:00/4:35/4:51/4:46/5:10
B: Complete, 10 reps of ring rows.
with jeremy on this one….lost steam in round 4.
4:33/4:45/4:40/5:10/5:37
85# OHS
B. done
I knew I couldn’t get 6 rds in so I scaled ohs to 55 (haven’t done in o er 2 yrs), 6 reps of everything and got 6 rds in in 35:50
B. Done
A. Scaled to 95# and regular pull ups 4:30/10 box jump overs/up to 12 pull ups rds 3-5
B. DND
That killed me! Tried really hard to get it done, just didn’t have enough gas :/
A. Scaled to 83# for the OHS, this was rough
5:08/4:53/5:00/5:12/5:43
B. 10 ring rows with feet on box, done
A. Scaled OHS to 135# and switched to regular pull ups after 1st round:
4:45/4:55/5:03/400m + 20/DNF
Pissed at myself I couldn’t finish; I was destroyed. But claimed a small victory in that I did more OHS at 135# than I’ve ever done in a WOD by far – probably 2-3x more.
B. Done, stuck with 10x ring rows/round
Yay for small victories!
Kept light on the Overhead Squats to work on form. Substituted 350m row – didn’t make it home in time to beat the thunderstorms.
Send some storms our way!
did with 88kg on the bar , OHS ISNT MY FRIEND , .
Left myself about 1:45 rest each round , all OHS unbroken but was a struggle on the last 2 rounds , had to break up the chest to bar as i’ve got some blistered fingers after rowing on the lake last weekend .
B – done
i’ll get that video of knees on the steps done this week
(found out i passed the L1 trainer course)
Nice work Patrick and congrats on the L1!!!!
Congrats!
A. Treated this as a 30m AMRAP: RX 4+400m
Skipped B. I’m working out with friends later.
Yikes! Making this an AMRAP was rough! Did you decide beforehand or after the first round? Nothing wrong with doing it that way depending on your goal – notice the output is much less in the AMRAP than the intervals though.
which programming is designed to drop fat – i know they all do that and build muscle but if you are someone who has more fat to lose, which programming would you recommend? I have been doing fitness this week but just want to get a recommendation. thanks!
Fitness for sure but make sure you go as heavy as possible and push yourself for the prescribed reps. A lot of times I notice that people choose Fitness because they think it is easier but, in fact, it is much harder if you push. Keep me posted!
I must say, this is not easy!!!
4:15, 4:18, 4:40, 4:52, 4:43 – loosing steam fast.
Overhead unbroken (surprisingly)
C2B rounds 1-3.5 then had to switch to pull ups
box jump overs
We missed you this morning!