1. Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats
2. Skills
10 x 10 unbroken box jumps at a height that is higher than you are used to using.
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats
2. Skills
10 x 10 unbroken box jumps at a height that is higher than you are used to using.
Last nights WOD:
ReplyDeleteWOD 1
10-8-6-4-2
Atlas Stone Walking Lunges(stone on shoulder)
GH Situps
Rest 15 minutes and then–
WOD 2
6-4-2 Atlas Stone Thrusters
18-12-6 Pullups
Rest 15 minutes and then–
WOD 3
4 minute ladder(1/1, 2/2, 3/3 etc…)
Atlas Stone over bar(42″) and Burpees
Times:
WOD1: 7:30
WOD2: 6:32
WOD3: 4/4
WODs 1&2 were done with a 95# stone and WOD 3 was done with a 145# stone. Tons of fun, those thrusters with a stone are something else, let me tell ya.
This morning, Kinson, Cael, Merric and I headed to the track and did the CFE short interval WOD at 90sec on 60 sec rest, we did 8 rounds. Those boys know how to work--having my boys with me makes a world of difference, Loved IT!
That's awesome Todd! The thrusters w/the atlas ball sound like they would be awkward and tough! It's great working out with your kids...you & Jayna set a great example for them!
ReplyDeleteThis morning I did the 3000m Row from the Regionals programming for warm up. Kept it at a 9 min mile pace. It felt really good! Then did today's metcon: total 7+ 3pc
The hand release pushups always get me!! Just another thing to work on. Didn't get to the box jumps...Max woke up. I'll make them up tomorrow w/some endurance work.
I agree, those hand release push ups are mean, great job Shelly.
ReplyDeleteThis morning
1 Power Clean every 30 seconds x 20 minutes
This should be a heavy load….80% or more of your 1RM.
1RM is 205#
Did 165 across, last 20 felt better than first 20, would have bumped up to 185, but my arms are still toast from the stones the other day and I didn't want to rip something with the weight hanging on the transition from the first pull to the second pull.
Woke up too late to get the box jumps in.
I did this one on Wednesday. 6 rounds +2 PC
ReplyDeletebox jumps done at 30".
Great job getting the workouts in around the baby, Shelly!