18:00/must complete the round in 3:00 or less. You then rest until the next 3:00 starts
8 Box Jump Overs
8 cal. Row
8 Burpees
24 Double Unders
2:48, 2:30, 2:25, 2:39, 2:40, 2:39
Loved the format of this WOD, really pushed me!
Gymnastic Class
Worked on Ring Dips and lat engagement.
Rogue Fitness
Tuesday, December 16, 2014
Saturday, December 13, 2014
12/13/2014
A. 3 x 8 Back Squats (105#) I probably could have gone a bit heavier. I have really been working on keeping my chest up. It makes all the difference in the world!
B. On a running 18:00 clock
0:00 500m Row (1:54 pace)
3:00 - 15:00
AMRAP
25m Prowler Push (140#), 10m OH Carry 75#, 10 Toes to Bar, 2 Wall Walks, 10 box Jumps
Rounds = 3 + 25m (again transition to outside took too long, cold and wet out)
16:00 - 500m Row (1:55 pace)
B. On a running 18:00 clock
0:00 500m Row (1:54 pace)
3:00 - 15:00
AMRAP
25m Prowler Push (140#), 10m OH Carry 75#, 10 Toes to Bar, 2 Wall Walks, 10 box Jumps
Rounds = 3 + 25m (again transition to outside took too long, cold and wet out)
16:00 - 500m Row (1:55 pace)
12/11/2014
AMRAP Day - my favorite
8 minutes
200m Row, 8 DB Hang Snatches (30#), 6 Ring Dips
Rounds = 3 + 200m
Rest 5:00
8 minutes
200m Run (dark and cold this morning), 7 OHS 55#, 5 Pull ups
Rounds = 2 + 200m (transition took too long, taking jacket on and off)
Rest 5:00
8 minutes
25 Double Unders, 5 Renegade Rows (30#), 10 Box Jumps
Rounds = 3 + 25 + 5 + 5 (finally starting to get better at double unders)
Rest 5:00
8 minutes
10 Burpees, 10 DB Push Press (30#)
Rounds = 3 + 10+ 3 (this was by far the toughest round).
8 minutes
200m Row, 8 DB Hang Snatches (30#), 6 Ring Dips
Rounds = 3 + 200m
Rest 5:00
8 minutes
200m Run (dark and cold this morning), 7 OHS 55#, 5 Pull ups
Rounds = 2 + 200m (transition took too long, taking jacket on and off)
Rest 5:00
8 minutes
25 Double Unders, 5 Renegade Rows (30#), 10 Box Jumps
Rounds = 3 + 25 + 5 + 5 (finally starting to get better at double unders)
Rest 5:00
8 minutes
10 Burpees, 10 DB Push Press (30#)
Rounds = 3 + 10+ 3 (this was by far the toughest round).
Wednesday, December 10, 2014
12/10/2014
A. 8 x 2 Split Jerk (wasn't sure how to take it off blocks so didn't.) 75,85,95,95,100,100,105#
B. 4 x 1.1.1 :15/2:00 Power Clean (struggled today, first rep was decent but then was pulling too early)
C. EMOM 10 minutes
Odd = 4 Squat Clean Thrusters 85# (only reason I made it through these was the encouragement and tips from my friend Mandie. Took between :35 to :40 seconds per round)
Even = 8 over the bar Burpees (got these done in :28 so I could rest before starting the torture of squat clean thrusters :).
D. 3 x 500m Row 2:00 rest, 1:00 bike (no Airdyne) 2:00 rest
Row = 1:57.2, 1:57.1, 1:56.2
B. 4 x 1.1.1 :15/2:00 Power Clean (struggled today, first rep was decent but then was pulling too early)
C. EMOM 10 minutes
Odd = 4 Squat Clean Thrusters 85# (only reason I made it through these was the encouragement and tips from my friend Mandie. Took between :35 to :40 seconds per round)
Even = 8 over the bar Burpees (got these done in :28 so I could rest before starting the torture of squat clean thrusters :).
D. 3 x 500m Row 2:00 rest, 1:00 bike (no Airdyne) 2:00 rest
Row = 1:57.2, 1:57.1, 1:56.2
12/9/2014
Power outage in the area so was unable to get my workout in. I did go to gymnastic class in the evening. I can't say enough great things about this class. It is hard work but I love that I can feel myself getting stronger. It has helped me with beginning to master pull ups, handstand push ups, rope climbs and dips. And great coaching tip from the one and only Suzy Albert!
Tuesday, December 9, 2014
12/08/2014
A. 7 x 3 Power Snatch (80#) begin set every 2:00. First 2 in the set felt pretty good lat rep was a bit sloppy.
B. 4 x 8 Back Squats (100#) Rest 1:00, Handstand hold :45 (attempted shoulder taps not very successful) Rest 2:00
C. 4 x 3 unbroken Chest to Bar pull ups (more like attempts)
D. EMOM 8 minutes 2 HSPU (just worked on these yesterday, starting to get better)
E. 5 x 20 double unders, 10 KBS (35#), 15 squats, 10 calorie Row, 5 wall balls (20#)
Times: 3:49, 3:03, 3:22, 3:04, 2:59 (difference in times is due to double unders. Rowers are upstairs so transition to row slows me down a bit). Loved this WOD.
B. 4 x 8 Back Squats (100#) Rest 1:00, Handstand hold :45 (attempted shoulder taps not very successful) Rest 2:00
C. 4 x 3 unbroken Chest to Bar pull ups (more like attempts)
D. EMOM 8 minutes 2 HSPU (just worked on these yesterday, starting to get better)
E. 5 x 20 double unders, 10 KBS (35#), 15 squats, 10 calorie Row, 5 wall balls (20#)
Times: 3:49, 3:03, 3:22, 3:04, 2:59 (difference in times is due to double unders. Rowers are upstairs so transition to row slows me down a bit). Loved this WOD.
Monday, December 8, 2014
12/7/2014
Rest Day
In the gym to work on:
Double Unders, weighted pull ups and a bit of rowing to warm up.
Hit a gymnastics class, worked on:
Rope Climbs (surprised a few folks with my ability to effectively climb. Got there with lots of practice), Handstand Push ups (starting to be able to string together Kipping HSPUs) and tricep isolations.
Loving the gymnastic classes! They give me a chance to work on skills and weaknesses and at the same time to get stronger!
In the gym to work on:
Double Unders, weighted pull ups and a bit of rowing to warm up.
Hit a gymnastics class, worked on:
Rope Climbs (surprised a few folks with my ability to effectively climb. Got there with lots of practice), Handstand Push ups (starting to be able to string together Kipping HSPUs) and tricep isolations.
Loving the gymnastic classes! They give me a chance to work on skills and weaknesses and at the same time to get stronger!
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