Next Qualifier Beach Throwdown

Woohoo, it kinda never ends with these qualifiers… We registered for the Beach Throwdown in the Netherlands and the results must be online until Wednesday night. So we did two of three today. I had a wod appointment with one of my fav wod buddies, so I decided to do number 3 another day (I did not know that the deadline is already Wednesday…), so I have to do it somehow on my busy and long working day 😦

https://www.leaderwod.com/en/website/event/22/Beach-Throwdown-2017

QUALIFIER WORKOUT A
With a clock counting up complete as many rounds as possible in 8 minutes of:
16 Box Jump Overs (24”/20”)
8 Deadlifts (regular 100kg / 65kg)
Add 10kg to the deadlift weight when both athletes have completed a full round
Tiebreak there is tiebreak after the last fully completed round of boxjumps.
– We will do that tomorrow

QUALIFIER WORKOUT B
A combined total of 10 attempts (5 attempts per athlete) in a ground to shoulder, shoulder to overhead.
Each athlete has to make exactly 5 attempts at a lift.
The total weight of the lifts is your end score.
You are free to choose in wich order you and your buddy make the lifts.
If an athlete fails an attempt at a lift, the lift counts as 0kg. Every missed lift will count as one of the athletes attempts.
Both Athletes use the same single bar throughout the workout
Athletes are not allowed to deload the bar once the 8 minutes start: the weight must either stay the same or go up at each attempt.
Athletes are allowed to start with a loaded bar and may assist each other in loading the bar.

QUALIFIER WORKOUT C
FOR TIME 27-21-15-9*
Calorie Row
Wallballs 20/14lbs 10/9ft
Pull up
*Both athletes have to complete a full round of every movement before switching to the next.
Each buddy pair will use one rower and wallball.

It was kinda stupid to do Murph on Monday. I was sore, my pull ups felt not that easy and the wall balls sucked because of my legs from squatting and running. We will see how it turns out…
———————–
Heavy Metcon with a partner

200 cal row
10-9-8-7-6-5-4-3-2-1 (you go, I go) bench RX bodyweight (I did 50-52.5)
200 cal assault bike
10-9-8-7-6-5-4-3-2-1 (deadlift 1.5 bodyweight, I did strict weighted pu with a cute 2.5kg plate 😉 – because of tmw’s deadlifts)
300 double unders
10-9-8-7-6-5-4-3-2-1 power clean (we made that up, instead of sled push because it just rained, I started easy with 45 and went up to a medium weight 55)

Haha, it took forever but it was fun. 😀 I have to get back to my welded athlete trainings plan to really work on fitness soon. I really like the structure of the wods and I am feeling a litte bad not taking time to do the workouts. 😦

Advertisements

Sunday Heavy metcon

I started my day with snatch practice…, because I suck in it… Still very sad and disappointed with my open score. Afterwards it became more fun when we did pr heavy metcon:

Working in 3 in a follow the leader format for 12 mins at each station.
1) Sled pushing x30sec
Deadlifts x5 @ 1.5 x BW
2) Rowing x30sec
DB man makers x5 heavy
3) Bike x30sec
Back squats x5 @ BW ++

Buy Out 5 rounds
10 cal assault
10 cal row
10 burppees

Sunday Madcon

20 minute intervals, working as team

A1: Cleans 10 –> 1 @ BW+ (person 1)
A2: Pull up (Strict) 10 –> 1 @ BW+ (person 2)

4min reset

B1: DL 10 –> 1 @ 125% BW + (person 1)
B2: Bench 10 –> @ 80% BW + (person 2)

4 min reset

emom 16
a) row 1min (person 1)
b) curls 1min (person 2)

17157709_10154887073230867_387802202246908056_o

Heavy Maaadcon Sunday

Haha, this time I kinda programmed the wod and it was a lot of work… Afterwards we ordered Burrito, this was the fun part 😀

img_3550img_3553img_3569Haha, this time I kinda programmed

Training & Heavy Metcon

I started the hatch cycle for my bench and strict press again because I feel I have to work on them, otherwise I will get weaker immediately in this areas. Today was week two, day one. It felt good. Furthermore I still kinda use the misfits back squat cycle, even with my own timing: Build up to one heavy rep around 90% and then 5×3 with one weight. Today it was 1x95kg and 5×3 87,5 kg. I feel more comfortable now squatting heavier sets. Next week I’ll probably repeat the same sets again.

Heavy metcon:

img_2424

Buy Out:
5 rds, last round double reps
– 30 DU
– 15 Vups
– 10 Supermen
– 10 Hollow Rocks
– 10 Sit Ups
– 5 Around the World

5×5 strict HSPU, partner deadhang on the rings
5×5 kipping hspu, partner holds low ring dip position

Heavy Metcon Sunday

Warm up with a BB and a partner 8 mins YGIG
Muscle cleans x5
Clean high pull x5
Power clean x5
Front squats x5
Back squat x5

SIMPLE AND STEADY
50 Power cleans
40 Back squats
30 Power clean
20 Front squats
10 Power cleans
The RX for this workout is BODY WEIGHT (scale as needed but not less than 70% BW)
FAST AND GASSY
Working in waves of 4 with a running clock
Bike 2 min for max distance
Rowing 2min for max distance
Air squats 2min max reps (alone)

Heavy metcon Sunday 3/7/16

Deadlift
emom5
6 deadlifts 87,5 kg (70% misfitsathletic)

WARM UP – 3 Rounds
5 wall squats
5 goblet squats
10 air squats
5 walkouts
5 push ups
10 mountain climbers

WORKOUT
30/30 work/rest, 6 minutes each station
Station 1 – Back Squat I used 60kg
Station 2 – Push Press 40kg
Station 3 – Box Jump Over
Station 4 – Pull Up/ Rope Pull up
Station 5 – Sled Push 6x20kg

Between each station 3 minutes to either Run/ Row 500m – we changed the run after the 2nd round to 300m because the break in between was to short