A scene from mid-WOD...photo by Phil Gagliardi.
Strength
Work up to heavy 3-rep Bench Press (12 minute cap)
Then do 3 reps @ 80%, every minute for 8 minutes
Metcon
Partner WOD!
3 rounds of:
30 Partner Wallballs (20/14)
400m Suitcase (70/50)/Medball Carry
The Medball and Farmer’s Handles may not touch the ground during the 400m – 10 Burpee team penalty if this happens.
Post stats for strength and time for metcon to Wodify.
The Habits Challenge starts on 9/17. If you’re interested in participating, there will be two info sessions this coming Monday (9/10) at 10:30AMand 8:00PM. Sign up for an info session time in Zen Planner here.
Sweet form on the hands-on-knees hold I was practicing.
Huge thanks to Phil G for stepping it up with some pics of the 5:30am crew.
The partner wallball is a side-to-side toss, with a full squat. ’30 reps’ means 15 throws for each athlete.
Open Gym:
Strength
Back Squat 6×3 on the minute @ 165
(was aiming for 8 but my left inner groin started freakin out and I didn’t wanna pull anything so I called it there)
Metcon
Death by Jody
1 mile
5 24″ Box Jumps / 5 KB Swings
800 m
10 / 10
400 m
15 / 15
and then Jody went another 200 / 20/ 20 while I stayed in and did 30 DU
You know how some people have bigger eyes than stomachs? Well, I seem to have that when it comes to WODs … since it was MY idea to add on the 200 / 20 / 20 and then didn’t do that round … lol. Good job JODY!
Lots of stretching in my day today!
Great start to my Friday… Open gym with my CF buddy, Joy! She rocked her first kipping HSPU, which was fully legit from the floor. Awesome work, dear!!
Did yesterday’s DL / strength portion because I missed out…
5×3 205#
3×3 215#
*Decided to add 10# for last few rounds. Seemed the weight was too light at the start, but was where I should have been because the last few rounds definitely took longer
Metcon with Joy & Belza (Joy did the work in typing it above, so I don’t have to). Let it be known that Joy DID add the last round and then watched me suffer haha… This was a modified “Mamba” WOD and they typically only span 3 rounds, so no worries and no 4th round next time!! We didn’t time ourselves or anything – this was just for a good time. Also, to Joy’s point, I had bigger eyes than leg power this AM because I suggested we do 24″ box jumps and then took a spill during my 3rd round… Left shin feels ouchy.
Dude, Jody was out for her 200 before I even finished my KBs from the last round. She’s ridic when it comes to lungs! RIDIC
It was so much fun finally working out with Jody again. More open gyms to come …
Deadlifted today since I missed yesterday: 3RM: 215. Working sets for the 8 min: 175. After that I was feeling good so Rich and I did: 1 min of plank holds, 1 min of KB swings: alternate minutes for 8 minutes. I did American swings and HOLY SHOULDERS. Rich can attest to the fact that I was literally whimpering like a baby during the plank holds! Got a total of 83 swings (at 35#). I think I might try out Death by Jody tomorrow! For knee’s sake I’ll sub rowing for the runs and maybe pushups for the box jumps.
Fun times with the 5PM crew.
Bench 3RM was 110, so did 90 for the EMOTM. Steve was killing it!
Metcon was 16:15 Rx with Maggie, who also killed it!! Special shout-out to Ricky and his partner “Fred.”