gymnastics WOD

I scrolled throught gymnasticswod.com and found a couple of WODs/warm ups:

WOD 1
100 double unders.  each time you mess up, do 3 burpees or 5 v ups (alternate each mistake).  I never really got a rhythm going ended up doing 3 4 1 8 1 4 1 27 1 1 23 1 16 1 1 3 3 1 1 1 2 1.  So I did 100 d/u, 30 burpees and 45 v ups in 8:51.

WOD 2
5 rounds for time of:
5 weighted pull ups
10 dumbbell overhead press
5 toes to bar (strict, no kip, legs as straight as possible)

started out with 45# db, then scaled down to 35# and 25# to keep moving.  rounds as follows:
1: p/u 5-45, press 8-45, 2-35
2: p/u 3-45, 2-35; press 5-45, 5-35
3:p/u 3-45,2-35;press 3-45,7-35
4:p/u 3-35, 2-35;press3-45, 7-35
5:p/u 3-35,2-25; press5-35,2-45,3-35

time 14:34

main site WOD Rx

lunchtime WOD in garage and to and fro 200m mark on street

AMRAP 20 minutes:
400m run
7 muscle ups

4 rounds + 400m & 1 m/u

400m times (from start of run to end): 1:32,1:46, 1:53, 1:55, 2:01
round times: actual clock time at end of 7 m/u=3:18,7:30,12:37,17:15,20:00

felt pretty good on m/u.  rings hanging at #5 on straps, so I was able to easily reset my grip after each m/u (no turnout of wrists b/t each rep...I'm not there yet!)

Group WOD at my house

WOD II today

buy in - 1 minute AMRAP burpees = 26

3 stations:
tire sled pull (no weight) about 60m
box jumps
135# deadlift

3 rounds (each round is 2x through each station) with 1 minute rest b/t rounds

each round consists of each athlete rotating through exercises 2x.  2 guys are doing max reps of box jumps and deadlift, as long as it takes the other guy to pull the sled down and sprint back (or vice versa, depending on the location of the sled when he starts).  No deadlifts can be done until the athlete takes the weight from ground to overhead 1x.

You end up doing each exercise 6 times, my totals were:

GTO 6
deadlift 15,19,17,14,12,11
box jumps 14,15,11,9,18,11

not 100% of scores (we all started writing scores down on the same t-chart, then after a couple rounds I transposed mine over to a new chart) but it's as close as I can get.

I ate a few gnats during the WOD...damn bugs!

Scaled WOD:

Foam roller and stretching to start WOD.  Used the bands to stretch wrists and ankle a la Mobility WOD.    Did a handstand hold and realized active shoulders are the key to not getting tired too soon.  Other days when I've done them, my shoulders and arms wear out too quickly.  When I keep my shoulders active, I'm not using my muscles as much to stay upside down.  Sometime I'll try HS holds and utilize the active shoulder and see what kind of times I can get.  I've got to beat my daughter in a handstand contest this summer...or at least make her work harder!!


Scaled back main site WOD over lunch hour, I did:

5 95# OHS
10 toes to bar
15 40# db squat cleans
20 double unders

started WOD doing 115# OHS, but felt a little tightness in my back, do I immediatley dropped down to 95# and re-started.  Felt good on OHS the rest of the way.  squat cleans took it out of me.  I probably would've been better to drop weight down, maybe even to 25# and keep moving, but it did feel good to get the full squat depth on the cleans.

Ended up doing 2 rounds in 7:19, the rested for about 3 minutes, and finished the 3rd round at the 15:35 mark.  End of WOD.

light day

No WODs since Wednesday.  My back got really sore after the Wednesday night's WOD, so I decided to take another rest.  I think the pain's from a muscle strain...so probably just need to rest and slowly work back.

Today I stretched quite a bit..wrists, ankles, hips, shoulders.  Worked on rack position with bands attached to top of rack and under my elbows.  Without a doubt, that was the closest I've ever been to rack position.

Did some sloooow GHD sit ups (10) and back extensions (10).  4-5 sets of double unders with 15-25 in each set.  A few light shoulder presses (95#) and closed out with some unanchored abmat sit ups.

Felt good to be back at it and probably take is slow again tomorrow.

Three Amigos

okay, corny title, but this was a WOD I created for 3 people to do and Three Amigos was a better choice than Three Stooges...or was it?

warmed up with :30 AMRAP of pull ups, push ups, sit ups, squats...clock running 2 minutes total

WOD was 3 stations...sandbags, 95# push press, and kettlebell swings.

Start with one athlete (A, B & C) at each station.  A does AMRAP push press, B does AMRAP kb swings, and C carries the one sandbag about 20m, drops it and does 5 burpees (jumping over the sandbag on each burpee) then picks it up and returns to starting point and drops it.  The ahtletes rotate stations.  A does swings, B does sandbag, C does push press.  As the rotations continue, each time an athlete picks up a sandbag, he grabs a lighter bag than he used the last time he did sandbags.  In long form, here's what it looks like, round by round:

A 80# sandbag, B push press, C swings
C 80# sandbag, A push press, B swings
B 80# sandbag, C push press, A swings
A 64# sandbag, B push press, C swings
C 64# sandbag, A push press, B swings
B 64# sandbag, C push press, A swings.
A 50# sandbag, B push press, C swings
C 50# sandbag, A push press, B swings
B 50# sandbag, C push press, A swings
A 42# sandbag, B push press, C swings
C 42# sandbag, A push press, B swings
B 42# sandbag, C push press, A swings

Scored by counting reps on push press and swings, which was really a factor of how quickly the other guys were doing the sandbag/burpee part of the WOD.  95# was probably too heavy for push press, 75# would've allowed us to keeping going longer b/t breaks.  Swings were just about right, however keeping going the entire time was tough, not sure it ever happened!

Nice WOD!

Jeremy

warmed up with 2 minutes work of 30 seconds AMRAP of chin over bar pull ups, hand release push ups, unanchored sit ups, squats.  No breaks, clock running for 2 minutes:  20, 22, 14, 25 total 81 reps.

WOD:
21-15-9
75# OHS
over the bar burpees

time 9:00

21 OHS unbroken
15 broken down 9,6
9 broken down 1,6,2

struggled through all burpees