Workout on 20 Dec 2011
Warm-up x 2
Strength
Squats up to 125#. Taking it easy.
WOD
4 rounds of:
- 15 mountain climbers per side
- 10 KBS, 1.5 pood
- 5 burpees
Time: 8:09. Good choice to take it easy after long layoff.
Fumbled at reverse plank.
Warm-up x 2
Strength
Squats up to 125#. Taking it easy.
WOD
4 rounds of:
Time: 8:09. Good choice to take it easy after long layoff.
Fumbled at reverse plank.
Warm-up x 1.5
Squat
105x5
125x5
145x5
165x5
185x5
195x5
WOD
2 double-under Tabatas with 2 minutes rest in between.
Result: 160 + 95 = 255 reps.
Side plank.
Warm-up x 1.0
Presses
85x5
100x5
115x5
130x5
140x5 (should have been 145#)
155x2
First ever failure of overhead presses not due to injury. Will try again next week.
WOD
21-, 15-, 9-rep rounds for time of:
Time: 9:53. Hook grip was key, here. Should have used it on the rings, too.
Warm-up x 2 (without TGUs or push-ups)
Squats
100x5
120x5
140x5
160x5
175x5
185x5
Trying to avoid butt-winking. I think that I succeeded.
WOD
5 rounds for time of:
Time: 8:54. Not sure if I avoided butt-winking on OHS.
Stretched.
Warm-up x 0.8
Deadlifts
155x5
185x5
215x5
260x5
275x5
285x5
“Death by Push Press”
With 155#: 6 rounds + 5 reps.
Warm-up x 1.8
Squats
100x5
120x5
140x5
160x5
175x5
185x5
Felt strong, no problems.
WOD
3 rounds of:
Time: 8:24.
Practised handstand push-ups.
Warm-up x 1.8 + OHSs
Deadlifts – sets of 5 up to 225#.
WOD
21-, 15-, 9-rep rounds for time of:
Time: 11:54. Great workout. When one challenge of the workout stopped bottlenecking me (pull-up endurance), another started (cardio).
I would love to repeat this workout. It has a lot in common with “Fran”.
Robin (m/36/230)
Warm-up x 0.5
Presses
85x5
100x5
115x5
130x5
140x5
150x5
WOD – Run 5 Km.
Time: 26:13.
Warm-up x 1.5
Squats
WOD
3 rounds of:
Time: 6:24. Stayed light and practised receiving the bar low.
Stretched.
Warm-up x 1
No strength work. Low back injury causing pain.
“Annie”
Time: 11:11. Felt “sticky” today. Muscular failure on sit-ups was the bottleneck. Well-paced.
