Strength
Overhead Squat 3-3-3-1-1-1
WOD
Alternating Tabata (8 Rounds Total)
- Box Jumps (24″ + 2 20 kilo plates / 24″)
- Burpees
Score is total number of reps.
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Overhead Squat 3-3-3-1-1-1
WOD
Alternating Tabata (8 Rounds Total)
Score is total number of reps.
just for clarification: so 20 seconds box jump, 10 seconds rest, 20 seconds burpees, 10 seconds rest… 8 rounds of all that? Or just 4 rounds?
The alternating tabatas I’ve seen programmed here and elsewhere have been 8 rounds of each exercise.
Hey Ian, I keep forgetting to comment after the WODs, but your warm-ups are way fun!
I’ll second Joelle. Really enjoyed crab tag!
ya 8 rounds of each. sorry.
*whew* – first time back to the box in a month and a half’ish. Was thinking I’d take it easy, but thanks for the push this morning, Elizabeth, to give it a bit more than I thought I had in me.
OHS: 35# (x5)
WoD: 68 reps (24″ box)
OHS: 111,133,133 x3 155,165(f),165(PR) x 1
WOD: 97 reps Rx
grrr, I wanted 100 🙁
front squat: 89,89,89,99,111,121
wod: 103 Rx
OHS: 89-99-104-111-116-121
WOD: 111 reps
OHS: 45, 50, 57, 67 x2, 72
WOD: 106 reps Rx
@Home
OHS: 80, 90, 100, 105, 110, 120
WOD: 128 (24″ box)
WOD counting problem, the recount is in: 107 (24″ box).
OH: 111, 121, 133, 155 (PR) X2
WOD: 137 RX
Ohs: 67,89,92,99,104,111 (major pr)
wod: 120rx
123 rx
BS: 209 x 3, 221 x 3
120 rx
OHS: 148-155-160-170-177-182 (fail cuz i couldn’t get it overhead, then got it overhead the cheater way but was too shallow on the squat)
Wod: 136 (24″ with 1 20kilo plate)
What’s the cheater way? Yes I’m stalking your posts 🙂
I didn’t jerk it from behind my neck, I raised the rack really high walked underneath it with my arms straight and picked up the bar that way.
…133 pr, WOD 130 rx
couldn’t make it in today so did a body weight workout at home:
4 rounds:
100 squats
20 lunges
35 push-ups
22:38
OHS: 77, 89, 94, 99, 104, 111 (PR)
WOD: 128
OHS: lot of mobility work and sets of 3 @ 60
WOD: 99rx
111, 121×2, 133 singles
WOD 105 RX with a severe case of hunger knock
67-72-77-89-94-99PR
116 rx
OHS: 77, 89, 99; 121, 126 (pr), 133 (PR)
last one felt solid and think I could do more assuming I can jerk the bar up…
WOD: 117 rx
tried to keep up with Logan for burpees but after round 2 figured that really wasn’t gonna keep happening
WOD: 104 – on my own at UVA, not sure how tall the box was but I think it was 18″
OHS: skill work up to 35#
WOD: 96 (I kept losing count, so I just rounded down, so it was probably more than that)