• Recently Browsing   0 members

    No registered users viewing this page.

Rurik Harrgath

What was your WOD (Workout of the Day) today?

Recommended Posts

21 pull ups - ring rows for me!

42 wall balls (8 kg)

84 double unders - singles for me!

15 pull ups

30 wall balls

60 double unders

9 pull ups

18 wall balls

36 double unders

 

I'm delighted, because I got my first two double unders ever! Two might not seem like much....but it's definitely better than none. :)

  • Like 1

Share this post


Link to post
Share on other sites

5.5 mi run (pretty much flat)

Running and I usually don't agree.  I'm okay at running, but I don't like doing it...

 

My workout last night:

Snatch - technical max

Clean and Jerk - technical max

 

5 minute AMRAP

5 deadlifts at 225 lbs

5 handstand pushups (scaled to pike pushups)

 

Rest 4 minutes

 

5 minute AMRAP

5 thrusters at 95 lbs

5 pullups

 

So, basically a Diane AMRAP, rest, and a Fran AMRAP. 

Share this post


Link to post
Share on other sites

STRENGTH/SKILL

OHS from the ground

6-6-6-6-6

 

CONDITIONING

2 rounds for time of:

20 Bar-hopping Burpees

20 OHS

10 Jump Pull-ups

 

I had to scale down the OHS and burpees, and do jump pull-ups instead of muscle ups, but today was a good one!

Share this post


Link to post
Share on other sites

My legs weren't cramped up badly today and it was the last day of my first month membership, so I decided to take another class.  The WOD looked like fun and featured pull-ups, a major shortcoming of mine.  Thank the Maker for bands!

 

STRENGTH

Strict Pull-ups

5-5-5-5-5

 

CONDITIONING

4 rounds of:

15 Wall-balls (20/14)

12 Box Jumps (24/20)

9 T2B

30 Double unders

Rest 3-minutes

 

Of course I'm not to the point of stringing double unders so I was doing singles, and still finished later than I would have liked, but it was nice not having to scale the workout so badly that I was hardly doing the same WOD as everyone else!  Next week begins the 3-a-weeks.  I'm stoked!

Share this post


Link to post
Share on other sites

Partner WOD (both run, 1 works at a time)

(#135/#110)

 

Run 400

15 clean&jerk

Run 400

30 toes2bar

Run 400

45 WallBall

Run 400 

30 Ring Dips

Run 400

45 KB Swing

Run 400

15 Walking Lunges

 

Coming off food poisoning, scaled all the work massively

Share this post


Link to post
Share on other sites

Modified version of the original WOD, as I'm back at the box after some time off

 

Warmup - 400m run, 400 Single Unders

Skill/Strength - Front Squat, 2 sets of 10 reps (20kg bar), 2 sets of 10 reps (30kg), 2 sets of 10 reps (35kg)

WOD

25 Box Jumps

25 Kettlebell Swings (8kg)

25 Walking Lunges

25 Sit Ups

25 Push Press (25kg bar)

25 Back Extensions

25 Wall Ball

25 Burpees (skipped)

25 Single Unders

 

For time, finished at 18' with Pukey the Clown cheering me all the time from the sidelines, but at least I never let him get to me

Share this post


Link to post
Share on other sites

Here's what I had yesterday.  We are ramping up to the Open, so the workouts are getting less strenuous.

 

15 minutes to work up to a clean and jerk technical max

10 minutes to work up to a heavy front squat single

 

WOD:

30-20-10

Box jumps @ 24"

One-arm OH Walking Lunges w/ 35 lb kettle bell

Double unders

Share this post


Link to post
Share on other sites

STRENGTH

Front Squat

5 X 2 @ 85% every 2 minutes

 

CONDITIONING

4 rounds of:

0.30 AirDyne

40 Double unders

10 Burpees to 6”

Rest 2-minutes

 

Today felt short and easier.  It wasn't the toughest WOD obviously, but I think my endurance is starting to catch up to my enthusiasm.  The burpees were pure unadulterated murder and the AirDyne didn't ruin my life either.  Coach went over his Open training season philosophy of 'lower volume, more intensity' and I can definitely get behind that for now.  Also loving the recent focus on squatting because my legs need all the help they can get to keep up on, well, everything!

Share this post


Link to post
Share on other sites

Last Night:

Snatch: technical Max (145 lbs)

Panda Pulls (aggressive snatch pulls): 5x2 @ 145 lbs

 

AMRAP 8 min:

3 power cleans @ 165 lbs

5 bar-facing burpees

7 wall balls @ 20 lbs

Share this post


Link to post
Share on other sites

Scaled Eva:

 

5 RFT

800 metre run

30 KB swings (24 kg)

30 Ring Rows

 

I almost cried....

 

No thank you!  If you almost cried, I would be a puddle of sweat and tears on the mats.

Share this post


Link to post
Share on other sites

2 min work, 2 min rest:

 

Amrap, 3 rounds each

A: 5 thrusters with a 5kg plate

    10 sit ups

B: 5 burpees with jump on plate,

    20 jumping jacks

 

Happy to report I did 54t, 90su, 50 b and 180 jj. At some point after jj I thought I'm going to throw up my lungs.

Share this post


Link to post
Share on other sites

We had a really fun class today.  Coach mixed in some gymnastics progressions between pullups that I really aced, and I went down a band for my pullups.

 

STRENGTH/SKILL

Strict Pull-ups

5 X 5

Between sets work on:

-      Forward Roll

-      Headstand

-      Press to handstand

-      Wall walk and forward roll out

-      Forward roll to pistol

-      Back Extension roll

 

CONDITIONING

3 rounds for time of:

9 Strict HSPU

12 Front Squat

15 Deadlift

Share this post


Link to post
Share on other sites

Thursday's WOD

 

Warmup

5 sets of

2 Long Jumps

2 Box Jumps

2 Shuttle Runs

2 Walking Lunges

2 Pullups

2 Burpees

2 Wall Balls

2 Rounds of running (40m each)

and I might be forgetting something

 

Skill/Conditioning

Front Squat

2 sets of 10 reps with 20kg bar

2 sets of 10 reps with 10kg extra

2 sets of 10 reps with 15kg extra

 

WOD

Should have been 5 rounds of

20 Jumping Pullups

30 Pushups

50 Bodyweight Squats

But our coach told us he might stop us after the 3rd set if he saw us too exhausted

 

I suffered a nasty cramp during the jump on the 19th Jumping Pullup of the first set. Pushed through till the end of set 1 before I even told my coach. Did some stretching, pulled off set 2 and then stopped. I think I struck a good balance between sucking it up and preventing injury

Share this post


Link to post
Share on other sites

Today's (Friday) WOD


 


Warmup


7min of Double Unders practice (I'm finally getting back to the skill level I used to be at)


5 sets of


Single-arm kettlebell snatches (8kg, 8 reps each arm)


Lunges (8 reps each leg)


 


Skill/Conditioning


Some kind of a triangular head/hand stand. There was a certain yoga feel to it.


 


WOD


80 Front Squats @ 25kg


Each time I dropped the bar, I had to do


8 Push Presses


6 Single-Arm Wall Ball throws on each hand


12 V Situps


 


Bravely pulled it off in 3 sets (30-30-20)


Share this post


Link to post
Share on other sites

Signed up for the Open.

 

Hit up 15.1 (scaled) today.

 

Crushed 134 reps and 135# C&J.  Not blown away by my C&J (for some reason the strength and follow through just weren't there today) but I'm quite pleased with where my endurance has been lately, consider that has historically been my weakest trait.

  • Like 1

Share this post


Link to post
Share on other sites

4 RFT

10 power cleans @ 30 kg

10 push press @ 30 kg

10 back squats @ 30 kg

 

Was really pleased with 7:54....though I did feel as though my heart was going to beat out of my chest....

  • Like 1

Share this post


Link to post
Share on other sites

Warmup


5 sets of


15 Wall Ball


15 Situps


 


Skill/Conditioning


Handstand practice. Getting better at this


 


WOD


Simple and brutal


15 Thrusters (scaled @25kg, normal was 40)


15 Burpees with a mandatory Pullup bar touch during the end of each


3 Sets for time, took me 10:36


Share this post


Link to post
Share on other sites

Strength:

Work up to heavy 3-rep back squat

 

Skill:

Efficiency work:

8 minute EMOM of alternating:

5 chest-to-bar pull ups

8 ground release burpees

 

WOD:

3 rounds of:

45 seconds max pull ups

15 seconds rest

45 seconds max wall balls

15 seconds rest

45 seconds max box jumps

15 seconds rest

45 seconds max handstand push ups (scaled to pike push ups on a box)

15 seconds rest

 

That was a 12 minute tabata on steroids.  I was so dead at the end, I couldn't lay down for fear of throwing up.  Ugh.

Share this post


Link to post
Share on other sites

Tonight hurt.  My shoulder rotators and tendons are mighty tender.  I need a lacrosse ball, stat!

 

SKILL

4 rounds of:

30-50 Double unders

1-5 Muscle-ups or 5-10 C2B Pull-ups

Rest 3-4 minutes

 

I worked on Muscle-up and double under transitions.

CONDITIONING

For time:

60 Calorie Row

Rest 120-seconds

40 Calorie Row

Rest 90-seconds

20 Calorie Row

Rest 60-seconds

20-30 HSPU

 

We ended up doing a partner row due to lack of space.  My partner was a very pretty female!

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now