Tag: Evil Wheel

“Nancy Grace”

Went golfing and walked 18 holes yesterday for the first time since getting back from Arizona. Was nice to have a day away from the gym. Went in at 10am this morning and trained with Kevin, Monica, and Kinde.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 2 Rounds of “Cindy” with strict pull-ups

Strength

The end of squat week 5, one more to go. Front squats today. Warmed up with 5 @ 95# and 3 @ 135#.

  • 5 @ 185#
  • 5 @ 200#
  • 4 @ 215#
  • 4 @ 230
  • 3 @ 240
  • 5 @ 200

Felt really solid today.

Midline

3 Rounds

  • 10 Evil Wheels
  • 20s Ring L-sit (knees up)
  • 30 Russian Twists (35# KB)

Brutal!

OLY

6:00 EMOM

  • 1 Hang Snatch (95#)
  • 2 Snatch Balance (95#)

I missed on the first snatch, but felt pretty good with my technique after that.

WOD

“Nancy Grace”
5 Rounds

  • 15 OHS (95#)
  • 6 C&J (95#)
  • 400m Run

One benchmark girl isn’t enough, right? Pretty rough on the wrists after the previous work. Did 10-5 each round on OHS and had to fight for it. All C&J were unbroken. Running got progressively slower. Finished in 20:42.

Working on Muscle-Ups

Feeling good today. Pecs are still sore from the competition. Was up early so headed in to work on muscle-ups before the 9am class.

I started out with rings hanging low from a pull-up bar so I could get in some reps working the transition with my feet bent under me and on my toes. Then I moved over to a set of rings I could grab on to while standing flat-footed and worked the strict transition. I kept missing because I’d let the rings get too wide and I was too slow in the turn-over. I nailed a few of them though. Just from that bit of work, my wrists started to rub raw. Need to try to do this once or twice a week.

Warm-up

  • 4/4 World’s Greatest Stretch
  • 15 No Push-up Burpees
  • 200m Run
  • 100m Run Backwards
  • 200m Carioca (100m each direction)
  • 300m Run
  • 3 Rounds:
    • 10 Evil Wheels
    • 5/5 Glute Bridge March
    • 10s Glute Bridge Hold

I worked up quite a sweat with the evil wheels.

WOD

  • 30 Box Jumps (30″)
  • 20 Full Cleans (155#)
  • 30 K2E
  • 20 Single-arm Push Press (53# KB)
  • 30 Sit-ups
  • 20 Alt Pistols
  • 30 Burpee Box Jumps (30″)

Damn those cleans sucked ass and then the burpee box jumps at the end were pretty killer as well. Everything else was smooth sailing for the most part. I did the box jumps unbroken, the K2E in 12-10-8, push presses in sets of 5 per arm, sit-ups unbroken, and pistols with 2 short breaks mainly to get back to balanced. Really had to concentrate on the box jumps at the end. Finished in 16:36.