Plank Off
Warmup
3 times through for Games/2 times through for Regional and Open
1 minute static plank hold
30 second lateral plank left side
30 second lateral plank right side
There will be a running clock. For each time that you come down, including transitions, there is a 5 burpee penalty at the end. max penalty assessed is 30 burpees.
Strength
1.Low Bar Back Squat
5-5-5
2.Overhead squats
2-2-1-1
WOD
One time through
1 mile Run
40 pullups
30 Alternating Pistols
20 Alternating Single arm dumbbell snatches
10 Bar Muscle-ups
Games (100/75)
Regional (85/55)
Open (70/45)
165×5
135×1. Not happening today
18:20 with 60# db
325×5
155×1 blah
17:06 regional
Squat:335×5/OHS:215×1/ WOD:13:50 regional
HBBS – 265
OHS – 225
WOD – 18:53 Games
Planks: 3 rounds
LBBS: 155 🙁
OHS: 100, should have gone heavier
WOD: 18:47 w/ 35# single arm snatches (all left arm, and should have gone heavier) and green band bar MUPs
Planks: 3 rds
LBBS: 295 x 5
OHS: 205 x1 — Was easy, should’ve tried 225. Next time.
WOD: 20:10 at regional weight, red band on bar MUps. I think I’m there with the bar MUps…will go band free next time.
Planks: 3 rds
LBBS: 335 x 5
OHS: 255 x 1 — lost my balance on 275 will get it next time
WOD: 21:41 — games wt, blue band on MUps.
KFP — don’t you ever say that…
Plank off: 2 rounds
Strength: Low bar back squat: 175, should have gone for 180/ OHS: 115, should have gone heavier
WOD: 21:35 with moderations all over the place (rb pullups, box AP, 35# single arm snatches- should have gone heavier, 2 dips/2 dhpus with green band subbed for bar muscle ups)
Missing CFS!!!! Have been doing a lot of boat WODs, people keep coming up to me asking me what I am training for and I am having fun making random crap up!!!
Did a variation of this workout today:
1mile run
40 clapping push ups
30alt pistols
20 dips (on two charis…)
1 mile run
around 17 min
plank off: 3 rounds
low bar: 5 x 245
shoulders shit the bed.
WOD: ran the mile with jimbo then rowed 1250 and 100 ghsu
I shouldn’t even be writing on this thing…
“I’m just doin a little rehab on the shoulder, you know, tryin to get my fck on, you know what I’m sayin.” You the man KFP
Now that’s what I’m talking about. Couldn’t have said it better myself.
Plank-Off: 3 rounds
Low Bar Back Squat: 5×275
OH Squat: 2×155
WOD: 12:30 (Open, assisted pistols)