BodyBlog

I’m playing catch-up so I have two workouts to post. 

Today’s WOD:

Seven rounds for time of:
10 Burpees (squat-thrust with a push-up and a jump)
12 weighted dips
15 Pull-ups

For a total time of 18 minutes and 1 second. That comes out to; 70 burpees, 84 dips and 105 pull-ups in less than 20 minutes. I feel pretty good about that!

This was posted for Sunday’s WOD. A burpee is a squat thrust with a push-up and a jump. 

Ten rounds for time of:
12 Burpees
12 Pull-ups

My total time was 19 minutes and 5 seconds. I hate burpees but, anything that takes that much effort has got to be good for you right…right?

Last week I was supposed to do squat cleans but I substituted power cleans instead. This week I threw in a twist, I added front squats. So it went like this:

For time:

Round #1:

135 lb clean, 10 reps

135 lb front squat, 10 reps

50 Sit-ups

Round #2:

135 lb clean, 8 reps

135 lb front squat, 8 reps

40 Sit-ups

Round #3: 

135 lb clean, 6 reps

135lb front squat, 6 reps

30 Sit-ups

Round #4:

135 lb clean, 4 reps

135 lb front squat, 4 reps

20 Sit-ups

Round # 5:

135 lb clean, 2 reps

135 lb front squat, 2 reps

10 Sit-ups

For a total time of 15 minutes 43 seconds. I kept good form throughout and worked without any break between sets or rounds. Tommorrow is a planned rest day but I have to play catch up…should be a good workout.

Today I modified yesterday’s workout from:

Back Squat 5-5-5-5-5 reps

and changed it to 5 rounds of:

225lb X 5 reps barbell squats.

15 pull-ups.

30 push-ups.

There was no rest time in between sets or rounds. I concentrated on perfect form for the squats in particular.

Nothing special but, a good workout.

Today’s WOD was to complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I completed 20 rounds in 20 minutes. That adds up to:

100 Pull-ups
200 Push-ups
300 Squats

Today I ran my own WOD. It went like this:

Dead lift 12 X 225lbs

60 Jump ropes

Dead lift 10 X 225lbs

50 Jump ropes

Dead lift 8 X 225lbs

40 Jump ropes

Dead lift 6 X 225lbs

30 Jump ropes

Dead lift 4 X 225lbs

20 Jump ropes

Dead lift 2 X 225lbs

10 Jump ropes

I completed the whole thing in 7 minutes and 17 seconds Total time.

Today’s WOD:

Today’s WOD called for squat cleans. It is a combination clean and front squat. I had never tried squat cleans before so I stuck with cleans and then practiced the squat cleans after the WOD.

For time:

Round #1:

135 lb clean, 10 reps
50 GHD Sit-ups

For a time of 2:36

Round #2:

135 lb clean, 8 reps
40 GHD Sit-ups

For a time of 2:21

Round #3: 

135 lb clean, 6 reps
30 GHD Sit-ups

For a time of 1:51

Round #4:

135 lb clean, 4 reps
20 GHD Sit-ups

For a time of 1:19

Round # 5:

135 lb clean, 2 reps
10 GHD Sit-ups

For a time of :47

Add on top of that 1 minute for transition and it gives me a total time of 10 minutes 54 seconds.

FOR TIME:

Round #1:

95 lb Thruster, 10 reps
100 Jump rope

Time: 1:34

Round # 2:

95 lb Thruster, 8 reps
80 Jump rope

Time: 1:22

Round #3:

105 lb Thruster, 6 reps
60 Jump rope

Time: 1:06

Round #4:

115 lb Thruster, 4 reps
40 Jump rope

Time: :58

Round #5:

135 lb Thruster, 2 reps
20 Jump rope

Time: :44

This adds up to a time of 5 minutes and 44 seconds plus another 1 minute and 12 seconds for loading the bar and transition from station to station. 6 minutes and 56 seconds total. 

Tomorrow will be a two-a-day to catch up for the week. The WOD I chose was supposed to be;

Three rounds for time of:
Run 800 meters
50 Pull-ups

I had to substitute 1000m of rowing on the Concept 2 for the 800m run but, I think the pain is the same either way. Here’s how it turned out for me:

Round #1

1000m Row in 4:09

50 Pull-ups for a time of 7:06

Round #2

1000m Row in 3:56

50 Pull-ups for a time of 7:16

Round #3

1000m Row in 4:04

50 Pull-ups for a time of 7:53

Total time for all three rounds was 22:15 and finished toasting my lats for the week.