Wod

FlyGuy

WKR
Joined
Aug 13, 2016
Messages
2,087
Location
The Woodlands, TX
Snatch Progression:
(High Hang Power Snatch + Hang Power Snatch + Power Snatch) = 1 rep
- 3 @ 65%
- 2 @ 75%
- 1 @ 85%
- 1 @ 90%

WOD

Part 1 - EMOM8:
- 6x DL @ 225/155#
- DU for reps w/remaining time

Part 2 - AMRAP8:
- Bike for Calories (12/10)
- 12 Slam balls (20/15#)

(160 RX)
It’s been a LONG time since I’ve gone RX 5/5, been a good week. Feeling so much better each week. Man it’s been a long year of recovery. I suck at DU, lost them during the recovery period. But working hard to get them back.


Then 15 arrows at 52 yds


Then 8 x 12 second “hill” sprints. Sprint up/walk down. I’m pretty close to sea level, so My hill was more of an “incline”.


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Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Friday- Tris/Back/Abs
Warm up Hanging Pull up ladder to 10

5 sets
Close Grip Bench-45/95/135/185/205 x 20 down to 8
Dead-45/95/135/185/205 x 12
TRX Inverted Rows-10, 22 pull ups on last set
Hanging toes 2 bar-12

2 sets, no rest
1-arm Barbell Deadlift-135 x 5ea arm
Kettle Bell Swing- 20 x 30
Dip-Body x 30

Farmer’s Carry-60s x 120yds
 

FlyGuy

WKR
Joined
Aug 13, 2016
Messages
2,087
Location
The Woodlands, TX
Today was my CrossFit Gym’s 10th anniversary. To celebrate the occasion they tried to kill all of us.

“A WOD for the Decade”

10 (TEN!!!) Rounds for Time:
- 10x Pull-ups
- 10x Hang Power Cleans (115/75#)
- 10x Burpees
- 10x Jumping Lunges
- 10x Wall Balls (20/14#)
- 10x Hang Power Snatches
- 10x HSPU
- 10x Russian KB Swings (52/34#)
- 10x Cal Row
- 10x Front Squats

I did 400 reps RX in 60 minutes (out of 1000). Way too hot. Hands are torn apart. I’m Going to be worthless for the rest of the day. But I went 6/6 RX this week. Best week I’ve had in a really long time!


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Joined
Jul 28, 2014
Messages
3,615
Partner Wod 34 minute cap

8rds
9 burpee over db
18’ oh lunge #35
20 situps
18’ oh lunge
6 ground to oh #95

One partner work the other run 200m -switch and pick up in the wod wherever you were at.

With remaining time establish a heavy
Snatch
Clean and jerk
 

JasonWi

WKR
Joined
Jul 3, 2012
Messages
1,100
Location
Salem, Oregon
65 KB swings @ 50#
40 KB swings @ 40#
30 KB swings @ 30#
9 pull ups
4 x 15 seated cable rows
4 x 8-12 wide grip lat pulldowns
4 x 20 single arm cable rows
4 sets 0:30 battle ropes
5 sets of wood chops both cable and medicine ball

Shot 30 arrows this morning 35-54 yards

Yesterday morning left at 4 am drove 4.5 hours —hung two tree stands for elk season then drove the 4.5 hours back home.
 
Joined
Feb 5, 2021
Messages
721
Location
GA
Hypertrophy
Dips 4x15/failure ( 3 sec eccentric )
Single arm standing barbell press 4x15/12/10/10/15 55/65/75
Incline press 4x15/10/10/15 135-185
Cable flys 2x20
db lateral raises 4x20
db skull crushers 4x15/20
Standing cable skull crush 4x15-20
Single arm cable angled pushdown 3x15
 
Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Warmed up good with hip flexor, counterbalance squats, side step ups, etc.

4 warm up sets
Squats/Calf Raise/Plyos-45/95/135/185
Kettle Bell Swing- 20 x 15
Decline Sit Up- 15

Squats- 3 rep sets from 225 up to 385

Bench Squats- 225 x 51 for time… 3:15

Gonna do an evening PT hike with the wife around 1.5mi after dinner when it cools off.
 
Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Chest/Bis
4 sets
Bench-45/95/135/185
Barbell Curl-45/45/55/65
Push Up-15
DB Curl-20/25/30/35

2 sets Plyo Push Ups/Plyos Barbell Curls

Bench- singles from 205 up to 255

2 sets
Bench- 225 x 6, drop set 225/205/185 5x5x5
Reverse Curl- 65 x 12

Drop set Incline BD Bench-75s x 15/60s x 8
Preacher Curl-65 x 21
Farmer’s Carry- 75s

3mi. over and back hill run, 500vert
 

FlyGuy

WKR
Joined
Aug 13, 2016
Messages
2,087
Location
The Woodlands, TX
EMOM5 - Strict Pull-ups:
- 10/8/6/4/2

BenchPress
- 2 x 1 @ 95%
- 2 x 1 @ 100% (maxing out next week)

WOD - For time:
- 50/40 Cal Row
- 40 Air Squats
- 30 KB sumo DL high pulls (62/44)
- 20 Box Jump-Overs (24/20”)
- 10 Clean & Jerk (175/125#)
- 20 Box Jump-Overs (24/20”)
- 30 KB sumo DL high pulls (62/44)
- 40 Air Squats
- 50/40 Cal Row

(21:58 RX). Went for it. That C&J is 90% of my current max. Took me a while but got all 10 reps in!


Then 15 arrows at 53 yards


Then at Home:
- DB bench press 3x10@50#, 1x6@65#
- 15 Min DU & Handstand Practice


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Hardly_Hangin

Lil-Rokslider
Joined
Sep 6, 2021
Messages
162
Starting strength week 4 day 10
My squat weight progression has normalized. I was making 20 pound jumps until i hit 305. Bench is steadily increasing, but not at the rate i anticipated (2020 fall i got 315 1rm). Deadlift is a grind every single workout, the weights feel so heavy now.

Squat 3x5 @ 325
Bench 3x5 @ 230
Deadlift 1x5 @ 360

Read my other post and feel free to give feedback there

 
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