WO1:
*compare to 8/26
Warm up:
Super lunges
Wall squats
Shoulder dislocates
Then:
OHS 7x2 @ 80%1RM
Then:
Bike/run/row
6k, 800m, 800m
3K,400m, 400m
Then:
Cool down
WO2
"Murph" CF hero wod
WO3
Warm up
Then:
Push press ladder (5-1) heavy
Then:
For time:
50x tuck jumps
50x split jumps
50x HSPU
25x burpees
25x strict pull ups
25x v sits
25x dips
20 yoga squats (or 10x pistols each leg)
Cool down
Well I did WO1 but I can't readily find my past performance. I'm here at JRTC until Monday for a conference. I did do the OHS at 115# which is probably more than 80% of what was my 1RM so I think my 1RM might go up.
ReplyDeleteI did murph in 1:04 it really kicked my ass, I think the push ups were actually the biggest challenge because of the endurance required.
The rest of my has sucked a bit since Im at Polk and my duty day doesn't end until after the gym closes I've turned to the in room workouts 100PU followed by 200 squats etc... I will finally be able to do another good workout Monday afternoon when I get home.
Sweet, another commenter. I have nothing useful to say. Just some thoughts mopeilitywod style. No thats not missspelled. check him out kinda entertaining.
ReplyDeleteGot insanely sick last week. so bad i missed a day at the T_BAG. Haven't worked out in a week, as getting out of bed was a chore.
The wife had a gift card to Macy's to burn, so we tried to find me some jeans. Epic fail. No pair of jeans in there would fit. Sad thing is I am not that big of a guy.
Merry Christmas!
Ahoy Hopelites, wondering where everyone is at. Probably working,
ReplyDeleteblake, if you ever come back to this comment, I have a boat load of body weight and no-gear workouts here : http://www.revelationstrength.com/extra-info
After being sick, christmas, and freezing cold in VA, back going again. PR 2x pistols with the ol 2 pood kb last week. It was on a box, so not sure if that counts. Back to heavy snatches. worked up to 185 off a knee high box today at lunch.
Peace