Strength:
Bench Press (figure 90% of 1 RM, guys add 5lbs to that #, girls add 2.5lbs)
- 3 @ 70%
- 3 @80 %
- 3 + @ 90 %
WOD:
- 150 Push ups for time
*** When you can no longer perform push ups then you must complete 10 KB Sumo Dead High pull #55/35# then go back to push ups. You can rest in the up position or downward dog but not in the down. If you doing push ups from your knees your rest must be off your knees.
Coaches Thoughts:Today was a bit of a change for a lot of the athletes today. We put a little of a twist in the 150 push up WOD with sumo deadlift high pull being the punishment every time the athletes dropped, which turned out to be an additional arm workout for those who neglected to use their hips. Glendon knocked out the fastest time of the day, only stopping 3 times throughout the entire 150 push ups. The ladies provided a great push throughout the night classes. Overall nice job to everyone, this was an upper body killer today.
At home I did the 20-1 ladder (20 push-ups, 1 sit-up then 19 push-ups, 2 sit-ups until you reach 1 push-up, 20 sit-ups).
Time: 30:48
Wow. I’ve only done this a couple times but it was the 15-1 ladder with a best time of 10:54. Adding the rounds of 16-20 really added on some time! The good news is as much as I have grown to dislike push-ups I was very diligent about getting chest to deck and think I did a better job of “popping” when coming up. My arms are jello!
ball slams?!?!?!?! guess me and justin were the test subjects!
Functional Fitness Rest Day
CFE WOD, Tosh from 101229
Run 3 x (200m + 400m + 600m)
Rest the exact time it takes you to do each interval in each set.
Results:
0:39 – 1:10 – 2:17
0:47 – 1:39 – 2:45
0:51 – 1:39 – 2:35
Interval distances were not exact, but remained consistent throughout each round.
Did the WOD a home, subsituted 10 sit-ups for the 10 ball slams. Time was 9:54. Arms are on fire….that was much tougher than I thought it would be.