You will have WODs for the rest of the week, but you won’t have one for tomorrow. Take a rest day, whether you want to or not. Happy Thanksgiving.
111123:
Strength
1) 5×2 Push Jerk – heaviest possible, rest as needed.
2a) Back Squat: 2×5 @ 50%+20% Chains 2X3 @ 60%+20%Chains, Max Effort @ 70%+20%Chains – rest 60 sec.
Notes: If you do not have chains use 65,75,85%. Do not perform more than 15 reps on your max effort.
2b) 5×3 Push Press – heaviest possible, rest 60 sec.
Conditioning
3 rounds for total time of:
Row 1k
20 Box Jumps 24”
20 KBS 24/16kg
-rest 1:1
Notes: Make KB swings Mid-Atlantic level vertical. This should be a more difficult swing than you normally do (unless you’re always perfect).
The owl hunts at night…
1) 185,205,215,225,235
2a) 155;175;195;195;205
2b) 185; 225; 265 x4 reps- All done with 75 lbs of chain
Conditioning: 28:45 Rds: 5:18; 5:24; 5:21
MFS:121
Conditioning was 26:45
1) 145/155×4 – these are just slow in the morning. Better at push pressing it.
2a) 115/135/160×9 + 46#’s of chain (23ish per side)
2b) 145 across
Conditioning
Row 3:52/3:58/3:58
Round 5:55/5:51/5:47
Total 29:19
Body started remembering how to box jump by the 3rd round. Definitely need more of these, rowing and wall balls. Legs are getting strong but non-responsive when lactic acid sets in lately.
5×15 reverse hyper @30#
MFS: 3/6/4
Stayed away from the lifts until better. Did todays wod 25 minutes after doing yesterdays.
Conditioning:
Rd/ 5:43/5:39/5:39
1. 195, 205, 215×1, 215, 225×1
2a. 160#+70#, 195#+70#, 225#+70#x4
2b. 185, 195×1, 185, 190×2, 185 – felt like I should have been able to go higher, but perhaps the push jerks took it out of me.
Conditioning
5:08, 5:11, 5:28 – 26:08 total
No repped myself 2-3 kbs. First day I felt I had my conditioning back after my 3 day bender. Totally fucking worth it.
1) 185, 205, 205, 205, 215 (f)
2a) No chains 265, 305, 345 (7)
2b) 155, 165, 185, 195 (2), 185 (2)
Conditioning: 27:56
5:40, 5:31, 5:34
Not bad for a midget.
a midget or a hobbit?
1) 185, 205, 215, 225, 235(x1)
2a) 280, 325, 365×6
2b) 185, 175, 180, 185, 195
Conditioning: 4:35, 4:34, 4:41
Drove up to upstate, NY and did this modified at 9:30pm, a fun time! Did around a 900ish meter run in the absolute pitch dark in 30 degree weather, got the box jumps on a stone wall and hot the KBS
1) 205#, 225#, 245#, 255#, 265# (f@2), 255#
** only had 52# in chains, so made up percentage in plates **
2a) 275# + 52# chains, 305# + 52# chains, 345# + 52# chains (f@2… rough day)
2b)185#, 185#, 195# (f), 195#, 195#, 195#(f@2), 185#
Conditioning
5:11, 5:08, 5:16 –> 25:54
M/F/S – 2/4/7 (hamstrings and shoulders)
1) 225, 245, 255, 265, 275 (pr for push jerk) but tweaked my neck a little so went to conditioning
Conditioning:
5:30
5:38
5:40
Push Jerks
125, 130, 135, 135, 140
(I really need to work on my jerks.
Back Squat (Chains weighed 30 lbs each)
100lb+30chains, 120lb+30 chains, 140lb.+40 chains I got 4…should have kept going.
Push Press
125, 125, 115, 120, 120
Conditioning
6:18
6:10
6:00
1)155,175(F),165,175,180,185 really struggle to get deep enough in catch because of shitty shoulder mobility. See push press numbers for an idea at how bad my push jerk is. Definitely prefer split.
2a)155,155,185,185,195(9) this makes me want to break something
2b)155,155,155,155,175(2+1)
Conditioning:
Ran out of time but did a WOD earlier in the morning…
AMRAP 15 minutes:
5 Strict pull ups
7 Push press 125#
9 KTE
-8 Rounds + 4 pull ups