Monday December 5, 2011
OH Christmas tree carry
**Announcements**
- Our new strength cycle begins today with just a few changes. We will keep the same schedule and rep schemes but we'll be alternating back squat and deadlift at each 3 day rotation and we'll be doing bench press on every 3 day cycle instead of alternating it with strict press. We will continue to practice the Oly lifts as before. Remember, keep tracking your progress and check back at previous results to help you choose appropriate loads.
WOD
ROMIK
- SMR: quads/glutes
- wall of death 2 min/side
- OHS position work (dynamic or static)
Strength
- back squat: 5-5-5-5-AMRAP; rest as needed
MetCon
AMRAP in 3 min x 3, resting 6 min bt efforts:
- 30yd heavy sled push
- 1 suicide liner sprint (15yds > 30yds)
*arrange cones at 15yds and 30yds. Push the sled to the "30", turn around and sprint back to the "15", then back to the sled at the "30", then sprint 30yds (back to the start), then back to the sled again, and repeat this pattern as many times as possible in 3 min. Rest 6 min, and repeat 2 more times.
*For the load on the sled, make it heavy while still being able to push it 30yds continuously for at least the first few attempts. Sug. starting weigths (90-135/50-75)
Post results and thoughts to comments.
BS.5 Print Article
Reader Comments (14)
BS: 85# x 7
Metcon:
3 rounds + 15 yd sled push (45#)
3 rounds + 30 yd sled push (45#)
3 rounds + 30 yd sled push (45#)
BS: 185# x 13
Metcon: 3 rds, 3 rds, 3 rds (all at 90#)
BS5: 165 / 180 / 195 / 210 / 225x14
Metcon: strained hamstring so I substituted 500m row + 1k bike
BS: 180# x 20
Metcon:
3 rounds + 15 Yd dash (90#)
3 rounds + 15 Yd dash (90#)
3 rounds + 15 Yd Sled Push (90#)
BS - 165 for 13 - thinking some of them actually went to parallel ...
metcon - 4rounds/ 4 rounds + 15 yards/ 4 rounds +30 yards .... in a word BRUTAL ..in 2 words F-ing brutal!
also - extremely proud of my wife who killed that workout ...just a serious stud ( and no, I am not sure how I ended up with her either)
BS: 225x22
Metcon: 3rds+sled / 2rds+sled / DNF
I thought I was going to die in that WOD today.
BS: 185/195/205/215/225x25
MetCon: 4 rds/3rds + 30 yd run/3 rds + 15 yd run
BS: 135/165/185/195x20 (only had time for 3+amrap).
Metcon: We did a slightly different format. We had teams of 4. Each team had two people on each side to start. 1 person went at a time. When that person was done with an entire round (sled push + liners), the next person went. The workout was done when every person did 9 rounds. We used sled + 90, finished in 19:28
BS:165x5
Metcon: 3rounds +30 yd run/3rounds + 30 yd run/3 rounds + 15 yd run (45#)
Sang Kindra and Sully killed it today!!!! Nice work nooners!
Full depth squat - 113lbs x6 PR since hip surgery (we'll see how i feel tomorrow ) 11 months post op today
9 rounds sled push and liners
Super fun
BS: up to 245 5x5. Knee was iffy today so skipped the amrap.
MC: 4rds @ 90 / 3 rds + 15yds @ 115 / 3 rds @ 125
BS: 135/165/185/195x11 (only had time for 3+amrap)
Metcon: On Dato's team. See his post. That was brutal, but the was super fun with the modified team format.