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84. Jun 11, Mon
Flow x 12
1: 15 kneeling DB push presses
2: 15 hip thrusts
3: 30s DB OH hold
EMOM 11
1 push press
2 front squats
3 thrusters
E2MOM, 7 rounds
3 cleans [upto 65]
Every 90s, 10 rounds
5 TTB / leg raises
Hollow hold in remaining minute
30s rest
WOD, 20 min time cap*
100 American KB swings [15#]
100 Goblet squats
*EMOM 2 burpees
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166.2018.69 May 2, Wed Mon - they went to Alpha for rope climbs and treatment with Luisa Tues - High streets for the assault bike For the AMRAP 8, did 9 rounds For the gymnastics part, completed it within time
162.2018.65 Apr 25, Wed Flow x 12 1: 40s KB front rack hold 2: 40s BB OH hold [bar] 3: 40s dead hang Every 90s x 10 2 strict presses + 2 push presses [35, 35, 39.4, 39.4, 43.8, 43.8, 43.8, 45, 45, 50] Every 90s x 10 1: 10 1-arm DB press (right) [10#] 2: 10 1-arm DB press (left) [10#] EMOM 10 Odd: 10/5 strict TTB [5 hanging knee raises] Even: 10/8 GHD sit-ups [10 sit-ups] 7RFT 200m KB farmer’s carry [pink] 60s front rack hold [pink KBs] {4 rounds}
154.2018.57 Apr 7, Sat
00:00-15:00
Partner WOD with Pam
•70 push presses [20# DBs]
•100 DUs [for me, count of single unders is divided by 3]
•400m run [200m]
•50 push presses
•100 DUs
•400m run
{finished only upto here}
15:00-20:00 Rest
20:00-28:00
AMRAP
10 American KB swings [8kg]
10 single DB thrusters (right) [20]
10 American KB swings [8kg]
10 single DB thrusters (left) [20]
{Completed 2 rounds + 30. Then did the last 10 anyways so that the work on my arms is even.]
149.2018.52 Mar 28, Wed Last workout at the box before the Holy Week holidays from Thurs to Sat. EMOM 45 1: 5/leg back rack lunges [55] 2: 10 push presses [35] 3: 15 pull ups [ring rows] 4: 20 burpees 5: rest The Jesus WOD is still far more memorable. But hey this is the first time I’ve ever done EMOM45!
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136.2018.40 Mar 7, Wed
Hamstrings still sore from last Monday. Ordered wrist wraps yesterday since OHS was painful for my right wrist. But seems to be ok for the narrower grip push presses.
—-
Flow x 10 1: 40s OH bar hold [35] 2: 40s dead hang
Every 90s, 10 sets 1 strict press + 2 push presses + 3 push jerks [35, ... 40, last set 45]
Tabata 10 DB push presses [15s] {10, 6, 7, 5, 5, 6, 7, 6, 5, 7}
4 rounds, 18 mins 400m run [200m run] 30 DUs [90 single unders] 20 front rack lunges [35] {3 + 200m run}
5 x 3 negative pull ups
112.2018.16 Jan 31, Wed
82. Oct 11, Wed. Since Maica and Raqui got the 10s, I used the 5s for the DB push presses. Then 15 for the DB snatches. Completed 2 rounds plus the 200m run.
