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. 😦

Berlin Throwdown wod 3 28/5/17

This time of the year when there are too many qualifiers and I really ask myself why I am doing this… Today I did Berlin Throwdown wod 3 again because I was not happy with my score, I still think I should have done better!

6 min amrap
1000 m row buy in
12 ohs (35)
6 burpees
– 2 rounds –

Before that we tried a yoga class for the box members which was anice experience…

Bitch Work Sunday 14/5/17

Today I went to the box and get some cardio done. Well, it was not fun. Afterwards I did the back squat from last Monday. That was all for today. I enjoyed my evening at a good Korean restaurant in Berlin, getting ready for the next Berlin Throwdown Qualifier wod this week

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Saturday 13/5/17

Warm-up (team)
600m run
300m buddy carry
600m run

Metcon team of 2
one works one rests

for time
210 kb swings 24/16
30 burpees
180sit ups
30 burpees
150 push ups
30 burpees
120cal row
30 burpees
90 kb squats 24/16
30 burpees
60 sdhp 24/16
30 burpees
RX 34:59 or so…
——————
Afternoon

Front Squat
1-1-1-1-1-1-1 (76.5,76.5,72,72,76.5,76.5,76.5)

Deadlift
5×4 (75,85,80,95,100)

5rds
chest to bar pull ups (between 7 and 10)
strict unbroken HSPU (between 5 and 6)

Cool Down
40 cal assault bike
30 squats

Wednesday

Haha, I got a message from my Saturday WOD partner if we wanna do tonights team wod together. I was hoping for sth nice but, nope….: row row row :O

10 rounds per person
30 sec row-30 sec hold barbell in bottom front squat position (40/60kg)
30 sec rest
– 9min rest-
repeat

We managed to get 475 calories together, it was hard, afterwards there was no weightlifting class, so we used the time to do parts of the welded athlete program:

amrap 10 unbroken strict handstand push ups (using a yoga mat)
3-4-5-3-4-5 and so on
I managed to do 3 rounds+3+4 which is okay for me…

wod 4 rounds for time
10 hang power clean (52kg for girls)
15 bar facing burpees over the barbell
100 double unders
RX 15:59

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

Monday – Triple Day ;)

Warm-up
300m row
5 push ups
10 squats
5 scapula pull ups
10 hollow rocks

Metcon every round 3x
1 min plank
30 sec side plank each side

1 min rest

1 min superman
1 min russian twist

1 min rest

1 min hollow hold
1 min leg raises

Amrap 10:
10 burpees
10 pull ups

1 min rest

Amrap 10:
200m row
50 squats
40 hollow rocks
30 push ups

Warm-up
20 I’s
15 T’s
10 Y’s
then

7min to work on kip/butterfly
Basic Strength

Shoulder Press (1×1)
15min to find 1RM (no PR, only 1x46kg :()
then
1x amrap @70%
*after your last successful press, jerk the weight overhead and accumulate as much time as you can overhead within 2min without dropping the bar to the floor or racking it.

Metcon (Time)
for time

60 shoulder to overhead 30/20
30 pull ups
40 shoulder to overhead 40/30
20 chest to bar pull ups
20 shoulder to overhead 50/35
10 bar muscle ups
RX 12:56 , I needed too long for the chest to bar pu but I wanted to do them butterfly, so I had to make sure to get enough rest in between

Weightlifting Class
Snatch work

Saturday – Madcon

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon
in teams of 2 for time
amrap 36

100cal row
90 wall balls
80cal row
70 burpees over the erg
60cal row
50 t2b
40cal row
30 hspu
20cal row
10 muscle ups

1+222 RX

————-

bench 5×5 55kg
press 7x40kg 5×10 30kg
overhead squat 5x55kg
practice handstand walk
10 srict pull ups

Friday 20/1/17

Warm-up
40 burpees – I was late for class

7min to work on kip/butterfly

Deadlift (1×10)
work up to a heavy set of 10
1×10 90kg

Metcon
2min work, 2min rest
12/8cal row
12 thruster 45/30
Haha, I paced myself wrong, I got faster in the end…
RX
img_3193

——————

5×2 abcksquat 80kg

10 rounds 5 strict hspu+5 strict pull ups (pull ups already felt easier this week)

practice handstand walk

4+3 strict muscle up

Thursday 19/1/17

Just the class today and 10 strict pull ups afterwards…

Warm-up
1x forwards, 1x backwards
15m walk up to toes
15m crab walk
15m long lunges
Barbell cycling power snatch

3x
3 power snatch 1 stop
3 power snatch no stop

Power Snatch
4×7 no stop
*these should be light, fast and precise
I did 4×7 unbroken high hang snatch 25/27.5/30/32.5kg

3×4 one stop
*these should be at a medium heavy weight and be controlled at all times
I just did some snatch pulls

Metcon (AMRAP – Rounds and Reps)
amrap 7
30/20cal row
30 hang power snatches 35/25
2+11 RX
straight into

Metcon (AMRAP – Rounds and Reps)
amrap 7
30 burpee otb
30 fsquat 35/25
1round +14 – not very good RX