Tag Archives: Death By Double Unders

More Back Squats

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Last night was fun! I know that I usually just write about the workout, but since we did so much during out warm up, I’ll include that too!

Warm Up

  • Death By Double Unders: 10 – 20 – 30 – 40 – 50 – 65 unbroken (5 fails) – I got to the 30’s and got somewhere around 33. Couldn’t get 40s. Oh well.
  • 30 pull ups – I practiced my butterfly kips here and they are certainly coming along. I can get about 5 consistently now.
  • 30 ring push ups
  • 15 burpee box jumps – These just suck. That’s all.
  • Stretching

Strength

Back Squat: 5 – 5 – 5 – 5 – 5 @ 75% of your 1RM. In my case, my 1RM is 345#, so 75% of that is 258#.

After a warm up set with 155#, I moved on and up:

  1. 195#
  2. 225#
  3. 245#
  4. 265#
  5. 275#

WOD

2x

  • 500m Row
  • 25 GHD sit ups
  • 25 GHD back extensions

I did this one in 8:03. The second I finished my first 500m, unhooked my feet from the C2, and stumbled over to the GHD, I immediately regretted my decision to use the GHD. When the WOD was over though, I was happy that I did b/c I think that doing it on the floor would have been too easy.

Wall Ball Fran & Back Squats

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It hasn’t really been a great week as far as getting workouts in. Between work kicking my butt on a regular basis and all of the things that we need to do still to get ready for out little one (getting the house ready to be painted this weekend among the most urgent), WoDs have sort of taken a back seat.

Tuesday, 3/8/2011

“Wall Ball Fran”

21 – 15 – 9

  • Wall Ball (20#)
  • Pull Up

My time was 5:28. My butterfly kips are still coming along. I think I make a bit more progress every time. Before the WoD, Fio, Chris, and I had an interesting conversation. We were wondering how this equates to regular “Fran”… 95lb thrusters vs. 10′ wall ball with 20#. We were wondering how the force and work required to do 1 95# thruster compares with the force and work required to throw a 20# ball 10′. If I were better at physics, I would figure it out =)

 

Thursday, 3/10/2011

“Death By Double Unders”

10 – 20 – 30 – 40 – 50 unbroken; 8 tries max

I completed my 30s, which is a first. Most frustratingly, though, I got to 39 then tripped on my last attempt. Maybe next time!

Back Squats with 100 GHD Sit ups & Back extensions between sets (total, not 100 between each)

8 – 8 – 6 – 6 – 5 

My weights worked out to be:

185# – 205# – 225# – 245# – 265#

I broke the GHDs into sets of 25 in between. I am feeling this one today!