Messed up the scoring for this tabata a little, didn’t go more reps then my lowest round. Could have squeezed a couple more reps from the hammer strikes, but other then that the strategy used from previous tabatas worked great.
Chris S’s post yesterday helped out, foucsed on the counting not the pain……needs work haha.
wu x 1
2 min skipping
strength – Over head Squats x 5
55, 60, 65, 70 (going to low on my squats)
Leesa it was fun sharing the bar this morning you are one strong lady)
Total = 261 Kevin it was fun trying to keep up with you this morning, hammer strikes where really fun and quick, box jump should have had 25 # under it no time to set up.
Kevin
Post-Games Gathering – 7:30pm on Saturday, March 31 at our house. Address is on the whiteboard. Please sign-up so we know how many to expect.
Hannah
wu x 1
2 min skipping
strength; cleans, singles: 65, 70, 75, 80, 85 – thanks for tips, Kevin!
Well, in the wod I completely lost track of reps, because I didn’t have my Blackberry ready, BUT, I used the black 18″ box for the first time 🙂 🙂 🙂
Tracy S
Yay! for moving up to the bigger box!
Leesa
Congrats!! 🙂
Tracy S
WUX1
+ Double Under practice
Strength: Shoulder Press
15×10 – 25×10 – (x5) 35 – 45 – 50 – 55
Shoulder is definitely healing. Felt tightness with 50-55 but not ‘pain’.
Got a good workout, but Mountain Climbers are definitely a weakness for me. My legs felt useless by the 3rd round. Like hammer strikes, regardless of numbers.
Jeff S
1xmob
1xWU
Skip 2 minutes.. Yikes that needs some attention!
cleans x 5 just worked on form today
95×10-135-135-135-135-135
WOD (listening to instruction not a strong point, on mountain climbers and hammers I didn’t push for max reps cause though lowest number added up so last few rounds ended stopping early!)
262
Nice push through that Jeff..
Total -> 276 (?)
**Damn…I forgot my book at the gym. Not sure of exact total. 🙁
Started out with mountain climbers like my hair was on fire. Did 21 in the first round. Down to 13 by round 3. LOL. Rude awakening for sure 😉
Great work 5:30 crew!
Lora
Oh yeah…and 2 min skipping after wu. I’m lost without my book…
Front Squat 3’s
115-155-185-205-215
WOD with 6lbs hammer because there was no instruction that there was a ‘women’ hammer and a ‘men’ hammer -> 311 reps
Jeff L
WU x 1
2 Minutes of skipping
Strength – Deadlift x 5
135-145-165-175-185 (first time doing them not in a sumo stance. Need to work on form, used a 25# plate to finish the lift)
More or less skipped strength tonight. Shoulder is coming along nicely, but, I thought I needed a break from lifting. Only one more week or so of rehab and then back to normal workouts.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WU x 1
2 min skipping
WOD
Rx’d
Total: 214 reps
I like this one :)!!
WU x1
2 Min Skipping- Double Under PR YAHOOO=2
Strenght-OHS x3
45-50-55-60-65PR
Nice Sharing the bar with you Rachel!!
WOD:
Tabata Mountain Climbers
Tabata Hammer Strikes
Tabata Box Jumps
Total=183.5
Way to go Leesa! Geez, milestones all around for you lately! 🙂
Thanks 🙂
WU & skipping
WOD: 208 reps
Strength: Cleans
5x 75-80-85-95-105 (4 reps @ 105# with lots of failed attempts)
WU & skipping
Front Squat x5
110 120 130 140 150
WOD Mtn Climbers/8# hammer/20″ box – 305
WU x 1
2 min skipping
WOD
Rx’d
Total: 305 reps
Messed up the scoring for this tabata a little, didn’t go more reps then my lowest round. Could have squeezed a couple more reps from the hammer strikes, but other then that the strategy used from previous tabatas worked great.
Chris S’s post yesterday helped out, foucsed on the counting not the pain……needs work haha.
Strength Cleans 5’s
110-115-120-130-140
Good job
WU x 1
2 Min Skipping (focused on rotating wrists, not arms)
Strength: Back Squat x 5
155-165-170-185-195
WOD Rx’d:
Tabata Mountain Climbers
Tabata Hammer Strikes
Tabata Box Jumps
Total=259
Fun workout! Definitely feeling it after yesterday’s WOD!
Press x5
45-65-85-95-105-110
Tabata Mountain Climbers – 110
Tabata Hammer Strikes (8#) – 115
Tabata Box Jumps (24″) – 110
Total – 335
Daily squat to 265
2 min DU, 58 consectutive (PR of 10)
Push Press X1
95-110-125-140-150 (PR)
Tabata Mountain Climbers – 100
Tabata Hammer Strikes – 106
Tabata Box Jumps (24″) – 78
Total: 284
Congrats on the DU PR!
I wish there was a 3115 class right now…. the 4:15 is full and 5:30 too…. 6:30’s too late for me! poop.
Is this a request? 🙂
yesssssssssss.
wu x 1
2 min skipping
strength – Push Jerk x 1
95, 115, 125, 140, 150
WOD : 8 rounds (AMRAP 20 sec on 10 sec rest)
Tabata Mountain Climbers – 125
Tabata Hammer Strikes – 111
Tabata Box Jumps (24″) – 49
Total = 285
wu x 1
2 min skipping
strength – Over head Squats x 5
55, 60, 65, 70 (going to low on my squats)
Leesa it was fun sharing the bar this morning you are one strong lady)
WOD : 8 rounds (AMRAP 20 sec on 10 sec rest)
Tabata Mountain Climbers – 82
Tabata Hammer Strikes – 112
Tabata Box Jumps (12″) – 67
Total = 261 Kevin it was fun trying to keep up with you this morning, hammer strikes where really fun and quick, box jump should have had 25 # under it no time to set up.
Post-Games Gathering – 7:30pm on Saturday, March 31 at our house. Address is on the whiteboard. Please sign-up so we know how many to expect.
wu x 1
2 min skipping
strength; cleans, singles: 65, 70, 75, 80, 85 – thanks for tips, Kevin!
Well, in the wod I completely lost track of reps, because I didn’t have my Blackberry ready, BUT, I used the black 18″ box for the first time 🙂 🙂 🙂
Yay! for moving up to the bigger box!
Congrats!! 🙂
WUX1
+ Double Under practice
Strength: Shoulder Press
15×10 – 25×10 – (x5) 35 – 45 – 50 – 55
Shoulder is definitely healing. Felt tightness with 50-55 but not ‘pain’.
WOD: “Hammer Time”
Mountain Climbers = 66
Hammer Strikes 6# = 64
Box Jumps 18″ = 50
TOTAL: 180
Got a good workout, but Mountain Climbers are definitely a weakness for me. My legs felt useless by the 3rd round. Like hammer strikes, regardless of numbers.
1xmob
1xWU
Skip 2 minutes.. Yikes that needs some attention!
cleans x 5 just worked on form today
95×10-135-135-135-135-135
WOD (listening to instruction not a strong point, on mountain climbers and hammers I didn’t push for max reps cause though lowest number added up so last few rounds ended stopping early!)
262
Nice push through that Jeff..
Shit… you were stopping???
I was struggling to keep up to you!!! lol
Back Squat
55×5 – 65×5 – 75×5 – 85×5 – 95×9 (amrap)
WOD – 6# Hammer & 20′ Box – 235 reps
WUx1, 2mins whipping myself, I mean skipping…
Physio Exercises
WOD: “Hammer Time”
Mountain Climbers = 109
Hammer Strikes 8# = 80
Box Jumps 24″ = 53
TOTAL: 242
CFWU x 1
2 mins skipping
Strength – Back Squat x 1
170-195-225-280-290(F)-290(F)-290PR
WOD as Rx – 231 Reps
WUx1
2min skipping
push press x 5
105-120-135-155-170 (5#PR for reps)
WOD: “Hammer Time”
Mountain Climbers = 108
Hammer Strikes 8# = 87
Box Jumps 24″ = 40
TOTAL: 235
WOD Rx’d: 252
Push Press – 5RM
95-115-135-155-180 (PR for reps by 5#)
WOD (Rx’d):
Mountain Climbers = 115
Hammer Strikes = 89
Box Jumps = 53
Total —> 257
WU x 1
75 double under’s
50 double under’s
Replaced strength with 10 muscle up progressions that Kevin showed me last week.
WOD:
Tabata Mountain Climbers: 78
Tabata Hammer Strikes@ 8 lbs: 102
Tabata Box Jumps @ 20′: 66
Total: 246
I certainly need to work on the mountain climbers!
WU x1
2 Min Skipping- Alternating Singles & Doubles
Strength – Push Jerk x 5
105-110-115-125-135
WOD:
Tabata Mountain Climbers 107
Tabata Hammer Strikes 8lb 96
Tabata Box Jumps 24″ 56
Total= 259
WU x 1
Strength: Shoulder press (x3)
45(10)-60-70-75(oops)-80-90-95
Thanks for sharing the bar Heather S 🙂
WOD as Rx
Mountain Climbers -> 107(?)
Hammer Strikes ->92(?)
Box Jumps -> 77(?)
Total -> 276 (?)
**Damn…I forgot my book at the gym. Not sure of exact total. 🙁
Started out with mountain climbers like my hair was on fire. Did 21 in the first round. Down to 13 by round 3. LOL. Rude awakening for sure 😉
Great work 5:30 crew!
Oh yeah…and 2 min skipping after wu. I’m lost without my book…
OHS x 5
80-85-90-95
WOD
Mountain Climbers = 137
Hammer Strikes = 78
Box Jumps 20″ = 64
Total = 279
WU x 1
2 Minutes of skipping
Strength: OHS x 5
45-65-75-85-95 (PR)
WOD (Rx’d):
Mountain Climbers = 116
Hammer Strikes = 86
Box Jumps = 66
Total —> 268
Front Squat 3’s
115-155-185-205-215
WOD with 6lbs hammer because there was no instruction that there was a ‘women’ hammer and a ‘men’ hammer -> 311 reps
WU x 1
2 Minutes of skipping
Strength – Deadlift x 5
135-145-165-175-185 (first time doing them not in a sumo stance. Need to work on form, used a 25# plate to finish the lift)
WOD – Rx’D
Mountain Climbers – 68
Hammer Strikes – 89
Box Jumps – 28
Total – 184
Total is 185 actually…it’s been a long day
(Posted earier but doesn’t seem to be here!?!)
WU x 1
2 Minutes of skipping
Strength – Shoulder press 3’s
60-70-75-80-85 (1 rep then fail) pr for reps
WOD
Mountain Climbers – 128
Hammer Strikes –93
Box Jumps – 69 (12″)
Total – 290
First day back on the box so started with 12″ – felt pretty good overall. Glad to be able to jump without pain even if is only 12″!
WU x 1
2 Min Skip
Rotator Cuff exercises.
More or less skipped strength tonight. Shoulder is coming along nicely, but, I thought I needed a break from lifting. Only one more week or so of rehab and then back to normal workouts.
Did two sets of 10 x 45lbs Front squat for form
More Double under practice ( got 7 in a row)
WOD Rx
Tabata Mountain Climbers
Tabata Hammer Strikes @8lbs
Tabata Box Jumps @ 24″
Total reps 263
wod rx :254