warm up
self warm up
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Slingshot bench
8 sets x 2 reps
H.A.P (Heavy As Possible)
Strength
Back Squat
10 sets x 3 reps @ 78%
Front Squats
5 sets x 3 reps @ 83%
Endurance
300m run
1:30 rest
4x
Row
350m row
1:30
4x
Airdyne
2 minutes for max calories
1 minute rest
3x
Swim
Max distance in 10 minutes
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WOD:
"The Bear Complex"
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds.
"The Bear Complex"
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds.
POST LOAD AND EXTRA CREDIT TO COMMENTS
So this is kind of embarrassing, but hey, what are friends for, right??
ReplyDeleteSo, remember when we all went to the VA Showdown and me, Jamie, and some others bought those WODBooks? Well, I bought it cause it had some great body weight-only WODs (having no clue I'd strike gold this semester in finding that weight room). So, b/c the hammy is down (although feeling WAY better already) I decided to do this killer ab WOD. It's called...
"BW One"
100-75-50-25
sit-ups
flutter kicks
leg levers
I finished 100 of everything.....and quit.
Looking at my time, "I'll take it! There's no way in hell I'm spending 45min on a stupid ab workout."
But the word "quit" isn't exactly music to my ears so here's what I would write on this blog if I were to cover up everything and only tell you what I want you to hear.
"I made this WOD up on my own. *chest out, chin high*
sit-ups
flutter kicks
leg levers
100 reps for time = 15:21"
15:21, did you see that?! (I can't make it bold or underline it.) It took me a quarter of a freaking hour to do 100 reps of each of those exercises. haha "My abs are my weakness" is the understatement of the year.
Dear Crossfit Fifty, thank you for loving me for me, and not for my abs. -Em
Extra credit:
Bench Press 8x2
30Kg, 35Kg, 40Kg, 45Kg, 50Kg (had tiny help from spotter), 45Kgxlast 3 sets.
Back squat: tried BW and bar to feel out hammy, felt ok, decided to do super slow and light.
10x3 50Kg
...and stretched like a mother trucker!
This is AWESOME Em!!!
DeletePeanut- Back Squats @ 115#, Front Squats @ 93#, then 2rds of "The Bear Complex" @ 55# & 75#
ReplyDeleteJack- Back Squats @ 285#, Front Squats @ 233#, then 1 rep of "The Bear Complex" @ 115#, 165#, 185#, 225# with Rogue Stubby Axle Bar
You rock Em
ReplyDelete