Finding YOUR Best Workout

Jul 26th, 2013

Category: Competitor

Finding YOUR Best Workout

Ninja Jules

Ninja Jules

Warm-Up
Broad Jump to 100m
Karaoke facing BCBS to 200m
High Knees to 300m
Lunges to 400m
Then the same in reverse order

Strength
1. Goat 1**
5-5-5-5
**If your goat is a gymnastic movement treat it as a strength set–add load if needed. If your goat is conditioning rest 1 minute between intervals (400m run, 500m row, 50-100 dubs)

2. Power Clean
2-2-2-2

WOD
Run 400m
15 Goat 1
Run 200m
15 Goat 1
Run 400m
-Remember, if your goat is gymnastics add some reps. Decide before you start what number you think will best suit you and stick with it!

DISCUSSION 20 Comments

  1. MikeJones 07/27/2013 at 4:26 am

    Tabata airdyne/245,255×1(second got on my head)/1445 3 bmu,12pistols

  2. MikeJones 07/27/2013 at 4:26 am

    Tabata airdyne/245,255×1(second got on my head)/1445 3 bmu,12pistols

  3. Andrea 07/27/2013 at 12:02 am

    Power clean: 195×2 210×1…pr. Was missing 210 so gave rest and was able to get it after wod.

    Wod: 115 sq snatchx15 then 135 stohx15

    Class wod: 13:48 rx

  4. Andrea 07/27/2013 at 12:02 am

    Power clean: 195×2 210×1…pr. Was missing 210 so gave rest and was able to get it after wod.

    Wod: 115 sq snatchx15 then 135 stohx15

    Class wod: 13:48 rx

  5. mattw 07/26/2013 at 11:25 pm

    yanked my hamstring in hockey wed night so no power ish for me today….couple wods w/jason.

    6 min AMRAP
    dubs- every miss 5 burpees (did about 50)

    12 min AMRAP
    5 C&J #175
    10 Pullups
    50 Dubs
    2 burpee MUPs

    4+10

  6. mattw 07/26/2013 at 11:25 pm

    yanked my hamstring in hockey wed night so no power ish for me today….couple wods w/jason.

    6 min AMRAP
    dubs- every miss 5 burpees (did about 50)

    12 min AMRAP
    5 C&J #175
    10 Pullups
    50 Dubs
    2 burpee MUPs

    4+10

  7. Petra 07/26/2013 at 7:54 pm

    Goat 1 – snatching: 65#. Just trying to get the technique right. Got some great tips from short-shorts-Schurko and Berretta. Making slow progress….
    Power clean: 115#
    WOD: 8:33 w/ 15 snatches @65#

  8. Petra 07/26/2013 at 7:54 pm

    Goat 1 – snatching: 65#. Just trying to get the technique right. Got some great tips from short-shorts-Schurko and Berretta. Making slow progress….
    Power clean: 115#
    WOD: 8:33 w/ 15 snatches @65#

  9. Schurko 07/26/2013 at 5:11 pm

    weighted Pull-up: 10# x 5
    Power Clean: 265# x 2
    WOD: 9:15 w/ 20 bfly pullups lost it at the end

  10. Schurko 07/26/2013 at 5:11 pm

    weighted Pull-up: 10# x 5
    Power Clean: 265# x 2
    WOD: 9:15 w/ 20 bfly pullups lost it at the end

  11. DePrizio 07/26/2013 at 3:48 pm

    warm-up: done
    weighted pull-up: 15 x 5
    power clean: 205×2
    WOD: 9:51 w/ 30 pullups

  12. DePrizio 07/26/2013 at 3:48 pm

    warm-up: done
    weighted pull-up: 15 x 5
    power clean: 205×2
    WOD: 9:51 w/ 30 pullups

  13. Kenny "F'n" Powers 07/26/2013 at 1:47 pm

    warm up sone
    Power snatch: 125 concentrating on form
    Power clean: 195 (x2) I can’t seem to get past that. I can get the bar almost to my neck with 205 but im mental and can’t seem to figure out how to fire my elbows through. Bla
    WOD: 8:40 w/ 15 power snatch @ 115
    Cash out with Gill crushing GHD’s w med ball and some back extensions

  14. Kenny "F'n" Powers 07/26/2013 at 1:47 pm

    warm up sone
    Power snatch: 125 concentrating on form
    Power clean: 195 (x2) I can’t seem to get past that. I can get the bar almost to my neck with 205 but im mental and can’t seem to figure out how to fire my elbows through. Bla
    WOD: 8:40 w/ 15 power snatch @ 115
    Cash out with Gill crushing GHD’s w med ball and some back extensions

  15. Crowley 07/26/2013 at 1:15 pm

    warm-up: done
    weighted pull-up: up to 45×5
    power clean: up to 235 TnG
    WOD: 7:47 w/ 25 bfly c2b
    cash-out: front squats up to 245×3

  16. Crowley 07/26/2013 at 1:15 pm

    warm-up: done
    weighted pull-up: up to 45×5
    power clean: up to 235 TnG
    WOD: 7:47 w/ 25 bfly c2b
    cash-out: front squats up to 245×3