Workout of the Day
Warm-Up: 5-10-15-20-25-20-15-10-5 Unbroken Double-UndersStrength: 5x5 Low-Bar Back Squat @ 85% 1RM
Work Capacity: AMRAP 12 minutes of:
* 5x Burpees
* 15x Double-Unders
Extra Credit: For time:
* 40x Unbroken KB Swings (35#/20#)
* 30x Unbroken KB Swings (53#/35#)
* 20x Unbroken KB Swings (70#/53#)
Post results to comments.
warm up: done
ReplyDeletestrength: did not know my 1RM so worked up @ 135, 185, 205, 215, 215 (all completed 5x)
work capacity: 14 rnds
extra credit: 8:24
rough getting back into it after a week's rest! looking forward to tomorrow's WOD!
Warm up: done. practicing double unders. did double unders for the first time in my life. Got it up to 8 unbroken double unders
ReplyDeleteStrength: 205, 205, 205, 205, 205
Work Capacity: 12 rounds
Extra Credit: scaled it down. 40, 50, 60. 5:00
practiced more of double unders. got up to 10 unbroken double unders.
Congrats on the successful doubles! Getting that many unbroken on your first day trying is impressive. The only difference between 10 unbroken and 50 unbroken is concentration; get used to listening to the rope to help improve your timing. Relax as much as you can during double-under practice, it helps!
DeleteWarm up: Goal was to get all of them in the first try, but I screwed up on the second round of 15 and had to start over. oh well.
ReplyDeleteStrength: rx @ 295. challenging but not overly so. think i finally got used to the low-bar rack position.
WC: rx 17 rounds
Warm-up: 50 unbroken wall-balls - 1:42 / Mini Flight Simulator: 2:15 (Tripped once on the 25 set)
ReplyDeleteStrength: High Bar - 285, 295(4), 290(3), 285, 285(4). Pretty disappointing
WC: Didn't do
Extra: 3:37, I really liked this focused on form and meeting the standard took about 15s between each set.
W/U: Completed
ReplyDeleteStrength: This was killer after tempo squat cleans yesterday. 310, 310, 310, 310, 300; was supposed to use 300 across the board, but goofed on my adding. Tough. Rested a lot between sets.
WOD: ran out of time and was beat up, but did 10 rounds. Hard as hell; shoulders were starting to go. Big weakness of mine (shoulder endurance). Looking forward to resting.