John and Steve gettin' after it on the rowers!
SWOD: Tabata Row (score is calories burned)
Metcon: 5 rounds for time
-5 Dead Lifts (65% of 1 rep max)
-10 Box Jumps (30”, 24”)
-15 Sit Ups (scale up to GHD)
For the SWOD, make sure that the chain is staying as flat as possible; not bouncing around. Also keep a tight core, allow your legs to do most of the work, and your back, shoulders & arms to finish the pull in that order. As you return the handle back to the starting position, make sure you reverse the pulling order - arms, shoulders, back, then legs.
SWOD Tabata rows 39 cal
ReplyDeleteWOD 8:01
5 deadlift 125 lbs
10 20 in box subbed step ups for jumps due to shin splints
15 Abmat sit-ups
Tabata rows: 50 calories
ReplyDeleteMetcon: 5 rounds of
5 deadlifts 65% 1rm (150#)
10 box jumps (24 in)
15 sit ups (abmat)
8:45
SWOD: row was 62 cal (7.75 ave)
ReplyDeleteMetcon: 8:54 @225 dl...sub pushups for box jumps
CFE WOD #1: 4x5:00min w/ 3:00 rest between ea. round.
ReplyDelete1st- about 850m
2nd-about 900m+
3rd-about 850m
4th- over 925m (approx)
Every time i went at least a little more than two laps. That felt really good today. Worked alot on Pose running and tried to keep form . Pulled my calf at one point(during "sprint" warm ups) so i know i wasnt doing it right then..still learning.
WOW my cal burn was dismal, only 49 cal.
ReplyDeleteMetcon: 195#, only did a 24" box jump. unfortunately a certain coach turned off the timer so in my head i was finished in 5 min. But in reality it was closer to 10 min. Darn
Did yesterdays SWOD in PM: Clean & Jerk
ReplyDelete1rm=115 (power-not quite full squat )
1rm=105 ASS TO ANKLE (very happy)
SWOD 64 CALS
ReplyDeleteMETCON 275 LBS 9:40
Gymnastics WOD:
ReplyDelete- 5 Bar Dips to Upper Arm Support
- 10 Rolls to Candlestick
- 10 Kick to Free Handstands (kind of)
- 10 Rolls to Candlestick with Hands Down
- 5 Bar Dips to Upper Arm Support
- 3x5 each of Front Uprises and Back Uprises
Skipped the CFE work trying to see if I can recover from this chest cold I've had for over a week now.
SWOD: 47 cals
ReplyDeleteMetcon: 9:29 135# DLs, 16" box; 3 sets of GHD/2 sets of ab mat situps
Active recovery...... SKIING!
ReplyDeleteSWOD: 64 cal on rower
ReplyDeleteMETCON: 335# deadlift @ 11:09 RX'D
SWOD: 59 cal on rower. Darn goal was 60!
ReplyDeleteMetcon: 8:31 w/ 145#deadlift and 16in box jump
Swod: soccer game
ReplyDeleteMetcon: 12:00 DL #160/20" box/GHD sit ups