1. Conditioning / Warm-Up
1.25 mile run
2. Helen Rx
21, 15, 9
- 400m run
- 21 KB swings [24 Kg]
- 12 pull-ups
Time: 16:11
Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.
Running Christine
1.) Strength
Front Squat: 3-3-3-3
- 205 across
Felt good, but also like I haven’t lifted heavy in forever… which is true.
2.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
- 400m run
- 12 Deadlifts [185] (bodyweight is currently 195 though)
- 21 Box Jumps [20″]
TIME = 16:37
A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.
Snatch and Overhead Squats
1.) Snatch
- AMRAP 1 min: Max reps power snatch [75]
- Result: 20 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [95]
- Result: 12 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [115]
- Result: 6 reps
This was fun. Conditioning felt good on the first two rounds. But then strength felt lacking on the third. My legs were toast and I was having to dip down way too much for 115. Squeaked out 6 though to match last year.
2.) Conditioning
3 2 Rounds for time:
- 400m run
- 25 x Overhead Squat [65]
Time: 9:50
This was supposed to be 3 rounds. My lower back and quads were so tight on the third run that I walked the second half. It felt like I was approaching hurting something. Good pacing, good result. Both rounds I did 20 OHS unbroken to start which I was pleased with.
Modeled on this WOD from 18 months ago.
Nicole
1. Strength
Back squat: 4-4-4
- 275
- 275
- 275
Felt like I hadn’t done squats in forever :).
2. Conditioning – Nicole
20 min AMRAP
- 400m Run
- As many pull-ups as possible
Each time you get off the bar do another 400m run. Optimize for number of pull-ups
Result: 42
Notes: Cut this off at 15 min. Wasn’t feeling good. That’s what happens when you eat fast food and try and train. Between not doing pull-ups in forever, and that I was still pleased to get 15 solid minutes of conditioning in.
Helen Rx
1.) Conditioning
Helen (Rx): 3 Rounds of
- 400m run
- 21 KB swings [24kg]
- 12 pull ups
Time: 14:48
Splits:
- 4:46
- 4:56
- 5:06
Really pleased with this time and these relatively even splits! This workout I focused on cruising the runs (about 2:30 to 2:40 split before I started the swings each round.), and I also focused on using more hips on the swings so my arms weren’t so gassed for the pull-ups.
This still crushed me, but I took it like a man this time ;).
PR by 2 min from 6 weeks ago here.
Helen Rx
I got a 24kg kettlebell for my birthday so I christened it with Helen. Ouch.
1.) Conditioning
Helen (Rx): 3 Rounds of
- 400m run
- 21 KB swings [24kg]
- 12 pull ups
Time: 16:37
Splits:
- 4:45
- tried to reign it in. This round included 30 seconds rest at the end ahead of round 2. Did pull-ups in sets of 4. Unbroken swings.
- 5:15
- Felt great on this round. Pullups in two sets (8, 4). Unbroken swings. Took more time in transition this round and only a 15 second rest at the end of the round.
- 6:36
- Survival mode. The run felt good, but was about 15 seconds slower then prior rounds. Legs really feeling it. KB swings I took a break at rep 14 (grip, shoulders, back toasted). Pull ups were all kipping instead of butterfly.
400m Repeats
Quick run WOD this morning:
5 x 400m run @ 3:00
- 1:58
- 1:55
- 1:52
- 1:51
- 1:53
These felt better than I expected. I could’ve done a few more at this pace. The first one was actually the hardest (I think my warmup wasn’t very thorough).
Rainy Run
Training has been really sporadic lately since I’ve been grinding on AutoBox. So really not feeling great today.
1.) Snatch
- AMRAP 1 min: Max reps power snatch [75]
- Result: 15 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [95]
- Result: 9 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [115]
- Result: 6 reps
2.) Strength
Front Squat: 4 x 6
135, 155, 185, 205
3.) Conditioning
3 Rounds for time:
- 400m run
- 25 x Overhead Squat [65]
Time: 17:58
Admittedly my goal was to just finish this one. Conditioning has been suffering lately with lack of consistency.
400m Run splits:
- 2:05
- 2:08
- 2:45 (just surviving this one. quads were done)
90 Degree Nicole
It’s 90 degrees & sunny outside today which really amplified this workout. Much suffering.
1.) Conditioning
Nicole: AMRAP in 20 min of…
- 400m run
- Max reps pull ups
When you get off the pull-up bar you do another 400m run (and then more pullups!).
Result: 60 pull ups
Breakdown:
– 400m Run / Reps Pull Ups
1. 2:03 / 15
2. 2:03 / 15
3. 2:09 / 15
4. 2:14 / 15
5. 2:50 / (out of time)
This went really well but I blew it out on the 4th 400 run. The wheels came off after that. I made it through 15 pull ups after that which I was happy with. Then the last run I cruised just to get started, and even had to take a 20 sec rest in the shade. Finished the 5th run right at 20 min.
Pleased with this conditioning WOD in this weather. #stackingBricks
Running Christine
First WOD since Murph on Monday. Still feeling it!
1.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
- 400m run
- 12 Deadlifts [185] (bodyweight is currently 195 though)
- 21 Box Jumps [21″]
TIME = 15:00
I did this at the end of the day with a short warmup and wasn’t feeling too great. Just needed to get another WOD in. First round felt good. Second round my legs were toast after the deadlifts. Third round run was super slow, deadlifts were slow, but box jumps felt good at the end.
Splits:
1: 4:30 (1:58 run)
2: 5:00 (2:02 run)
3: 5:30 (2:30 run. ouch)
