Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps
Post rounds completed to comments.
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Remember Monday when I said “Usual warning! IF YOU DON"T REGULARLY DO GHD SIT UPS DO NOT DO THEM IN A WOD! Yes I am shouting. Please take this seriously. On another note for todays WOD. IF YOU DO NOT REGULARLY DO A LOT OF GHD SIT UPS DO NOT DO THIS WOD AS RX’D. Its 100 of the buggers. We want you healthy and able to train Monday.”
Well we are back to the GHD sit ups again and guess what, in this WOD there is no limit to the amount. Be careful.
Women - 95
Complete as many rounds as possible in 15 minutes of:
115 pound Deadlift, 21 reps
Women - 85
Complete as many rounds as possible in 12 minutes of:
25-45 pound Deadlift, 15 reps
Max reps of each on the following with no rest between excercises:
HSPU (head to 14cm block),
GHD back extensions,
Toes to bar,
T-bar swings 16kg,
Wall ball 9kg,
Hang power clean 40kg
5 mins rest and then repeat in reverse order
Forward: 18/26/21/10/23/14/15/22/17/9 = 175 reps in 12:22
Reverse: 15/19/13/14/8/9/7/9/14/5 = 113 reps in 9:40
I made this one up cos of my stuffed ankle will still be limiting what I can do for a few weeks..
Scaled for 15-30 reps per exercise with a target of 200 for the first run through, but obviously this plan fell through when they were put back to back. It showed how performance drops when your heart and lungs are pounding and your brain starts fighting with your body.
Doing max reps back to back was really hard mentally - I’m sure I could have managed a few more reps each time but failed to push through the pain. Pushing to an absolute limit 20 times in one session was really hard. I felt like throwing up but didn’t - so maybe didn’t push hard enough !
This was a great learning exercise - I’d recommend it if you want to test your mental fortitude !
Lea Ann went light today said she felt out of it. So something is better than nothing.
Elliptical 5 minute warm up.
132 x 10
176 x 10
220 x 5
264 x 5
308 x 1
352 x 1
385 x 1
407 x 1
418 x 1
418 x 3 off of blocks http://vimeo.com/83685558
418 x 3 off of blocks missed videoing this set
418 x 2 off of blocks
shrugs 220 x 5 x 2
shrugs 242 x 5
I got a shock yesterday stepping on the scales for 1st time since starting last cycle. I was at a 265. the surprise is that my jeans having been just a little tighter in waist but nothing uncomfortable. I have to reassess My future powerlifting program. Since I would prefer to be 250 or below. The extra weight has not effected my cardio capabilities.But I Just don’t want the cost of maintaining a large Body like this. I think some of this can be attributed to the dreaded Holiday splurge eating, So hopefully I can get rid of 10 lbs of it in short order. Have a Great day all.