Saturday WOD 30/08/14

IMG_0244

Warm-up
15m crab walk
10 kb box step ups 12/8
10 box jumps
10 burpees
15m bear crawl

Basic Strength
3x
5 nordic hamstrings
15 wheelbarrow balance
30 partner wind shield

Deadlift (15×2)
emom 15
2 deadlift
*choose starting weight and increase weight every 3rd minute
*concentrate on form
85 kg

amrap 15
12 t2b
12 wall balls
3 deadlift 80/50
RX 9+3

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WOD and Fun Friday 29/8/14

Yeah, finally two wods a day. I stayed after the class, talked a bit, did some HSP work and did the Fun Friday wod as well. It felt fine, my left shoulder still hurts a bit but it fells fine during wod and strength training.

CLASS
Warm-up
3x
du ladder
5 ring rows
10 push ups
15 squats
Basic Strength
Kettlebell Row (10×10)
emom10
10 kb row each arm (16kg)

Front Squat (5×10)
Front Squat
5×10
*exactly 1min rest in between Sets
*add 2,5-5kg to last weeks weight
I went up to 47,5 kg which was pretty heavy… I have to work on my form!

Metcon
emom 12
I. 30 du
II. 200m run
III. 10 frontsquat 60/40 I did RX
It looks better than it feels, running and front squats again was exhausting…

Fun Friday
Warm-up
15min warm-up
Metcon
Metcon (Time)
in teams of 2
We did it in a team of three, two were working but doing the same amount as it would be one person

for time

helen
400m run
21 swings 24/16
12 pull ups
*both run, one works, one rests at swings and pull ups
(timecap 10min) This took us pretty long, me and the other girl were struggling with the running after all the running and squatting, we finished around 8:40

annie
50 – 40 – 30 – 20 -10
du
sit ups
*one works, one rests
(timecap 10min) This felt easy we did 25/20/15/10/5 DU and always 10 sit ups. We finished fast, about six minutes, easy paste

then

karen
150 wall balls
*one works, one rests
(timecap 10min)

We did 5 by 5 (everyone 75 in total), they felt really good. We worked consistently and I forgot to check the time

WOD 28/8/14

I am so busy with work right now… It is so hard to keep track on my workouts and my blog. The good thing is, since my box in Berlin uses “wodify” all workouts and results are saved. But it is really hard to write about the wods and my weaknesses and on what I have to focus on…

Today we did this weird push ups again. You do a push up, go in your plank hold (push backwards) and then push forward and back up and three sets of 20 reps. They felt awful and I needed long to finish them up but I held a regular push up position for all 60. Of course my form was not perfect all the time but there was an improving to last time when I switched to my knees. I

Warm-up
400m run
then 2x
8 burpees
8 squat jumps
8 scapula push ups

Basic Strength
Metcon (AMRAP – Reps)
3x
20 push up to elbow
max reps strict ring dips
*rest exactly 2min in between sets
*during 2min rest, stretch out triceps and chest

Warm-up
HPC
2x
5 clean dl
5 hang clean high pull
5 hang power clean

Weightlifting
Hang Power Clean (15×4)
emom 15
4x hang power clean
*start light an go up every 3rd minute
*concentrate on form and speed
30/35/40/45/40/42,5

Metcon
21 – 15 – 9 (10min timecap)
hang power clean 60/40
t2b
RX 10:36

Warm-up
3x
200m run
7 v-ups
7 zots press with broomstick

Basic Strength
Ring Dips (3x max reps)
3x (4,3,4)
max reps strict ring dips
12 push ups

*rest exactly 2min between sets
*stretch out chest and triceps during rest

HPS
2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
Hang Power Snatch (15×4)
emom 15
4x hang power snatch
*start light an go up every 3rd minute
*concentrate on form and speed

I started 20kg, went up 25kg, 30 kg and did the last 2 sets with 32,5 kg. I am not happy with it,hopefully I can go up to 35 kg next time but it still feels heavy because I am not doing it correctly… :/

Metcon amrap 9
6 burpees over bar
3 hang power snatch 50/35
I did 27.5 kg and worked consistently.

WOD 25/08/14

Warm-up
3x
du ladder
10 scapula pull ups
5 squats
Ido Portal squat routine

every 30sec for 10min
3 pull ups/6 ring rows (ring rows)
*use rest to stretch lats
Back Squat (5×10)

backsquat
5×10
*exactly 1min rest in between sets
*add 2,5-5kg to last weeks weight
55kg 🙂

Metcon (Time)
5rft
6 chest to bar pull ups
18 wall balls
RX

WOD 27/8/14

Warm-up
15m bear crawl
7 v-ups
11 scapula push ups
15 swings
11 scapula push ups
7 v-ups
15m bear crawl

Basic Strength
2rnds of 30sec work, 15 sec rest
ghd sit ups
superman
russian twist
superman med ball throw – my shoulder hurts, so I did superman and hold three sec on the top
hollow rock
kb chops
ab wheel

Bench Press (5×10)
press
5×10
*exactly 1min rest in between sets
*add 0-2,5kg to last weeks weight
30kg, felt better than last time, I had not to break the last sets

Metcon (AMRAP – Rounds and Reps)
amrap 17
12 kb swings 24/16
6 box jumps
3 shoulder to overhead 50/35
*emom 3 push ups
I finished 12 rounds RX

Gymnastics and WOD 23/8/14

Warm-up
3x
200m run
10 kips
10 push ups

3x
1min plank hold
30sec side plank hold

Mobility

Basic Strength
Deadlift (15×3)
emom 15
3 deadlift 65kg

*start and finish with the same weight. do not increase or decrease weight.
*choose moderate weight and concentrate on form

Metcon (2 Rounds for reps)
amrap 7
7 burpees
7 kettlebell box step ups 24/16
2min rest
amrap 7
7 wall balls
7 pull ups/ ring rows

184 reps, My left was open from the pull ups this week, so I did ring rows. I don’t like scaling down things I normally can do… :/

Happy Friday WOD 20/8/14

I felt quite lonely today at the box but at least one guy joined me for the class. We worked mostly on our own which was fun and I finally could do kipping HSPU again… AWESOME!!!!!

Warm-up
2x
1min deep squat hold
1min plank hold
30sec side plank each side
3x
5 ring row
5 squat jumps

Basic Strength
e30sec for 10min
I. 6 kettlebell rows each arm (16kg)
II. 12 kettlebell high pull (20kg)
(*use rest time to stretch lat) no time for this

Front Squat (5×10)
Front Squat
5×10
*exactly 1min rest in between Sets
*add 2,5-5kg to last weeks weight
45 kg, felt heavy today!!!!

Metcon
21-17-13 reps for time
toes to bar
swings 24/16
handstand push ups
11:16
I started HSPU with an ab matt and two 5kg plates. They felt easy, did 11 in a row. For the second round I removed one 5kg plate after a couple of reps and the last round I just did the mat for the last 7 reps… 🙂

WOD 20/8/14

Warm-up
2x
200m run
10 scapula pull ups
8 overhead squat with broomstick

Basic Strength
Metcon
every 30sec for 12min
I. 3 pull ups / 5 ring rows (I did ring rows)
II. 5 kb row each arm (12kg)

Shoulder Press (5×10)
*exactly 1min rest in between sets
*add 0-2,5kg to last weeks weight
I used 22.5 kg but I could not do 10 in a row – had to rest a couple if sec in between the sets (after 5-7)
Metcon
emom 21
I. 15 toes to bar
II. 10 back squats 70/45
III. 15 box jumps
IV. 10 GHD sit ups
V. 15 kettlebell swings 24/16
VI. 10 OHS 45/30
VII. 15 pull ups
I did RX