WOD - From mainsite
'Tabata Something Else" 32 Total rounds: 20s on 10s rest (total 16minutes) 1-8: Pull Ups 9-16: Push Ups 17-24: Sit Ups 25-32: Squats
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Bear Complex (BRINGING IT BACK!)
This is one rep (do not set the bar down) 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press *Strict* - Meaning, make each move separate...do not do a Power Clean thruster into a back thruster. Do a Power clean, then a front squat, then push press...finish every move, yes, this is a game-changer Do that seven times for one round without setting the bar down Do 5 rounds total working up to your max... as much rest as you need between rounds Starting my 3rd Wendler Cycle and i'm pumped! I havn't gone far enough to be PR'ing in the cycle but I am getting stronger no doubt. If progress continues i'm thinking i'll keep this up through 5 or 6 cycles and then re-test some old CrossFit workouts to see the progress
Wendler Week 1/Day 1: Squat 5 Reps @ 65% max (155lb) 5 Reps @ 75% max (180lb) AMRAP @ 85% max (205lb) -then- WOD: From Mainsite - Benchmark "Nancy" 5 rounds: 400m Run 15 Overhead Squat (95lb) Wendler Week 3/Day 1:
Squat 5 Reps @ 75% max (170lb) 3 Reps @ 85% max (195lb) AMRAP @ 95% max (220lb) Accessory: Front Squat 5 X 5 @ 135lb (last two sets AMRAP) WOD: (from Littleton) 9-15-21-15-9 Hang Power Clean (135/88) Double Under’s Scale 1: (105/68) Scale 2: (85/55) DU Attempts I will definitely be doing Scale 1 Wendler Week 2/Day 1:
Squat 3 Reps @ 70% max (160lb) 3 Reps @ 80% max (185lb) AMRAP @ 90% max (205lb) WOD 30 Burpees 20 Russian KB Swings(85lb) 10 Wghtd Step ups Each leg (Box at mid-thigh)(45/35 Bumpers) 5 Dead Hang Pull ups 15 Burpees 10 Russian KB Swings 5 Wghtd Step ups Each leg 2 Dead hang Pullups *NOTES: Likely we have to use a dumbbell as we don't have 85lb KBs. This is a Russian Swing so go to about shoulder height Weighted Step Up is just what it sounds like, step up onto a box with a bar on your shoulders Wendler Week 1/Day 1:
Squat 5 Reps @ 65% max (150lb) 5 Reps @ 75% max (170lb) AMRAP @ 85% max (195lb) WOD: From Littleton 5 Rounds: 10 Burpee-to-Box Jumps (24/20) 10 Power Cleans(135/93) Scale 1: (105/73) Scale 2: (80/57) (20/16) I will be using scale 1 to make it less strength based Back from two weeks in Europe! It was fabulous and I walked about 5-10mi each day BUT I also ate more bread in a day than I eat in a year and drank 4-10 Guiness a day... oh right, and save for the one time I sprinted up a hill to get a better picture, no exercise.
Plan going forward is this....today is a quick detox WOD to get me back into the swing. Then continue Wendler 4 days per week, with 2 of those days (squat and deadlift day) to have a Crossfit component after the lifting. I will probably try to make one heavier and one lighter. Joe should be joining along so hopefully more will too and Joe will also be posting a lighter and/or bodyweight type workout 1x per week. Another note: Summer is upon us which means different things to different people. For me it means most weekends I am out of town or otherwise preoccupied and also that I will be playing softball 1-2 nights/week, bball 1 night, and hopefully golf at least 1 time. In other words, I have all the great intentions of doing the workouts as I said above but some "weeks" may take 1.5 weeks, etc. The important thing is that we all don't lose motivation or beat ourselves up for going to a cookout on a beautiful day instead of hitting the gym. If you made it this far, your reward is the following: Quick warmup for future Wendler: Squat @ 60% (135lb) 3x3 Deadlift @ 135 3x5 Overhead press @ 65lb 3x5 Bench @ 105 3x5 WOD: From OneWorld 50 KB Swing 10 Double Under (or sub singles...or tuck jumps) 40 KB Swing 20 DU 30 KB 30 DU 20 KB 40 DU 10 KB 50 DU De-load week
Wendler Week 4/Day 1: Squat 5 Reps @ 40% max (90lb) 5 Reps @ 50% max (110lb) 5 Reps @ 60% max (130lb) PUsh Jerk 3x3 WOD 4 Rounds: 12 Sumo Deadlift High Pull (95lb) 200m run 1min plank (on elbows, bellow facing floor) Wendler Week 3/Day 1:
Squat 5 Reps @ 75% max (165lb) 3 Reps @ 85% max (185lb) AMRAP @ 95% max (210lb) -then- WOD From OneWorld and altered AMRAP 12 minutes: 5 Overhead Squats w/ no rack (95lb) or Front Squats w/ no rack (135lb) 10 Knees to elbows 15 Double Unders or Tuck Jumps 3 Manmakers (20lb DBs) *NOTES: No Rack means weight comes off the floor I know there has been a lot of double unders lately so I provided an alternative or feel free to scale to single reps Manmaker review - Hold dumbells in your hands, jump out to push up position, do 1 push up and then row with your left hand, perform another pushup and then row with you right hand, jump your feet to your hands, perform a power clean thruster...that is one rep Feel free to Scale 3 on the squats to a weight that makes sense for you... I think it should be a weight you can't always get all 5 in one set on Wendler Week 1/Day 3:
Deadlift 5 Reps @ 65% max (175lb) 5 Reps @ 75% max (205lb) AMRAP @ 85% max (230lb) -then- WOD: Really cool one stolen from Littleton 10 Rounds of 30 Double-Unders. Each time you break your double-unders, you must complete the remaining number of movements as an exercise to equal 30. For example, round 1 you get 30 double-unders, you completed that round. Round 2 you get 18 double-unders – you must complete 12 push-ups prior to moving on to round 3. Movements: ROUND 1 – PULL-UPS ROUND 2 – PUSH-UPS ROUND 3 – KB SWINGS (45lb) ROUND 4 – BOX JUMPS (24") ROUND 5 – PUSH PRESS (45lb) ROUND 6 – STS (25lb plate) ROUND 7 – THRUSTER (45lb) ROUND 8 – SQUATS ROUND 9 – HALF MOONS (25lb plate) ROUND 10 – BURPEES Today is Rx’d or Scale 3. If you are not solid enough with DU’s to ever stand a chance of getting 30 you should scale to 20 DU’s, then 15 DU’s, then 90 Singles etc. *Post times *NOTES: *STS is a side-to-side which in my mind is when you sit on your butt, hold your feet just off the ground and hit the weight on the ground on your left, then your right (that is 1 rep) *Half moon - here is a video, but basically its like a side-to-side while standing up. The object (plate or ball) should start on the ground on one side of your feet, bring it up, over your head and to the other side (like making a half moon!). In this case, each time it passes your head you count it as a rep. *I will be using 20 DU as my target, if I get 20, I am in the clear, but if I get less than 20, I will do reps up to 30. So, if you can't do DU and want to do 50 or 90 singles, just try to figure out what a reasonable "penalty" should be based on the Rx version | Crossfit Virt
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