Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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04.10.13 Workout
Snatch- 20mins to find 1rm <-- 45x3, 60x1, 70x1, 80x1 (PR! Prior PR was 75)
Then,For time;
20 KBS 2/1.5 MOD 18kg (yellow) -- 1st time doing the yellow and did it unbroken
30 Toes 2 bar MOD knees to elbows (ROUGH!)
400m run
Time - 5:38
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4/9 WOD Workout
OTM for 10:00 2 Power Clean and Jerk then,
@ 135lbs
Then
20 Kettlebell swings,
@ 53lbs
Then
30 Toes to bar
Then
Run 400 meters -
extra lunch Workout
5 rounds
10 Bench Press (BP) #185
10 Bar DipsDid not keep time but was about 15 minutes or 3 minutes per round. Started breaking up BP and dips to sets of 5 in the second round
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CF Open 13.5 Workout
Max reps in 4 minutes*:
- 15 Thrusters
- 15 Chest 2 Bar Pur Pull-ups
*4 minutes bonus time for each 90 reps completed
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Neighborhood run Workout
Ran around neighborhood with Luca and Ellie. Probably around 3.5-4 miles. Did not time as I forgot phone and battery in Garmin was dead.
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CF Invictus Performance WOD - 041013 Workout
A.
Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
I did some regular Pull-Ups yesterday, so I tried doing a few of these on the Pull-Up machine with assisted weight, trying to hold at the top, and getting my chest all the way up.B.
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run
For the Pull-Ups, I used the blue band and did 2 sets of 7 or 8. For the Kettlebell Swings, I was able to do these unbroken (using a 55lb dumbbell). For the 400m Run, I did the first set at 9.6, the second at 9.6, and the third at 9.7. The 9.7mph 400m/1/4 mile was 1:33 - a 7s PR! -