Strength
In exactly 10 minutes, work up to a 1 rep max power clean
WOD
3 Rounds
Each round you have 3 minutes to complete the Wallball and DB Power Cleans, all of your remaining time is used to row as many calories as possible before the time runs out.
- 20 Wallball (M-20 W-14)
- 10 DB Power Cleans (M-45 W-30) (if no DBs are available, use 133/89 barbell)
- Row for calories for the remainder of the time*
- Rest one minute
*Back of the rower is to be set up on a 45# plate and the damper setting must be set anywhere from 6-10
**Add number of calories for all three rounds for your total score.**
217 pr (+10)
34+29+24=87 (+17)
84#pc
17+18+17= 52 (20#dbs, 10#wb)
PC: 104kg pr!
Wod: 32, 30, 28 @ 40, 40, 45
PC: 116# (PR)
WOD: 17, 15, 14 = 46 (10# WB, 25# DB)
PC: 201 (pr +1 I think)
WOD: 32, 30, 28=90 rx
PC: 188# (PR)
WOD: 54 @ 20# wallball and 40# dumbell
6 calories less than last time but more weight
205#
92 rx
Happy Birthday Kevin! Great to share the suck with you!
Barbell Mile
http://beyondthewhiteboard.com/workout_sessions/3247165
28:15
I did the wod first:40/35/27=102
PC:205
It did suck. Just as a 40th birthday WOD should. If you don’t want to click on the link here it is.
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters
45 lb barbell on the lifts, 55 lb sandbag on the run
32:40
PC: 145# (PR + 15#)
WOD: 25 + 14 + 14 = 53 calories @ 35# DB
First WOD with Rx WB! Fun! 🙁
16 fewer calories than last time, but 6# heavier WB and 5# heavier DB. Not really a break even, but I’ll take it.
Definitely can go higher on the clean if I just would learn to get under the bar… this was definitely only cm away from a muscle clean.
edit: PR + 12#, I can do math 😛
PC: 148 (tie PR?)
WOD: 57 rx (+1 PR :))
PC: 225# (pr power i think)
WOD: 37,29,30 (but my rower broke the last round, so thats an estimate)
PC: 215# (10# off from PR, hoping to shatter it after the season is over and I am well rested)
PC: 235#…10# pr, but pretty unhappy about it. I went for 255 too early and should’ve worked up to it. I’ll get it next time!
WOD: 80 rx
The foam rolling session was good. It would be great to have more of these. Anyone know the brand of foam roller that Bill brought in? I need to buy another and I liked that one better than the one I have at home.
I would look on amazon.com They have a pretty good variety.
Yeah, I did — but you can’t tell them apart from each other online. I liked the extra firmness of the ones Bill brought.
Bill emailed me a link to the foam roller we used: http://www.optp.com/AXIS-Roller-Black-Series.aspx