Posts Tagged ‘Squat Clean’

1544505_10202370597738935_1974801923_nOkay so this past weekend has been very busy! Our gym is a functional gym now! It’s not done, but it works we have done a few wods in there already! Okay so because I’m still super busy with the gym, Bryden and normal everyday stuff I have to make this blog short and sweet. But hopefully we will have the gym done soon and stuff will quiet down and be back to normal and even easier b/c we wont always have to leave the house to workout!

Saturday- Our first wod in our new gym- A WOD that we have to do at the Garage games in Feb.

4 minute ascending AMRAP- 105# (75#) Power Clean with pull-ups (men) burpees (women)

So 1 clean one burpee, then 2 and 2, 3 and 3, and so on.

And then 1 Minute Rest

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Kettle bell Swings (35) And Wall Balls (14)

Sunday Fun Days WOD

Run 1 Mile

Rest 10 Minutes

3 Rounds

10 Wall Balls
10 Thrusters (I did 55lbs)
50 Dubs (Scale 150 Singles) I did some of both

Rest 10 Minutes

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Kettle bell Swings (35)
AbMat Situps
HSPU
AbMat Situps

Rest 10 Minutes

Row 1,600 meters

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And then at home later that day another WOD for the Garage games in Feb.

5 – 135#/75# Squat Clean, 10 HSPU (scale hand release push-ups X2), 10 Goblet Squats (varying weight to be released). Reduce by 1 sq. cl. 2 HSPU and 2 squats.

I did HRPU and I got 6:43 for time and it kicked my butt. So hopefully with practice I will get that time down! Oh Plus I used 65 not 75! I need to get the extra 10 lbs on there to!

Okay and today’s WoD

Strength: 15 Minutes to complete 25 reps in as few sets as possible of 70% of your 1 RM Deadlift. If you do not know your 1 RM Deadlift, use this time to find it.

WOD:
600m Row
25 Deadlift 225/155
100 Stationary Reverse Lunges (total)
800m Run

There will be another one at home also that one is undecided right now.

And here are some more Progress pics!

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So we are still busy busy busy getting our Garage gym sett up! Saturday is the magic day that it should be done! Here is yesterday’s WOD and today’s WOD. Yesterday’s killed my legs! It didn’t help that even though we worked out the whole time we were on vacation we never really did a hard leg day. So I’m feeling it today. lol

Yesterday’s WOD

Skill/Strength: 15 Minutes of Pistol practice. Work on your scaled Pistols or if you already have Pistols, work on your weighted Pistols. Work up to your 3 RM KB Pistols (per leg).

WOD:
4 Minute EMOM
2 Squat Clean 205/135 ascending by 2 reps each minute
1 Minute Rest
10 Minute AMRAP (ascending by 1 rep each round)
1 Front Squat 135/95
1 Box Over 24/20
Score for the wod will be total reps for the EMOM/Rounds+reps for the AMRAP.

Bonus:
30 GHD Sit-ups

I finally can do pistols with my right leg!!! Woooop woooooop! Not at all with my left leg. 😦 I got 14 for the emom and 8 plus 15 for the Amrap.

Today’s WOD

Strength: In 15 Minutes complete 25 reps in as few sets as possible of Bench Press, weight is based on your 70% of your 1 RM Bench Press. If you do not know your 1 RM Bench Press, use this time to work up to it.

WOD:
20 Minute Time Cap
5 RFT
300m Run
20 HRPUs
10 Single Side T2B (total)
*Single Side T2B are performed with your hands in a close grip on the bar. When you bring your feet to the bar you will touch both feet to one side of your hands then bring them back down before touching them to the bar again on the opposite side of your hands. For today’s WOD you will touch your feet to each side of your hands 5 times per round.

Bonus:
15 Board Air Squats. The more on your heels you are, the more difficult they get! Heels on the board, toes off the floor.

A couple Progress Pics of our Garage. It doesn’t look like much has been done unless you would have seen it to start with. But I swear alot has been done!
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