Tag: Wall Ball

Casey’s Birthday WOD

In at 10am for my last Survival Fitness class for a few days. Heading up to Rogers City for x-mas.

Warm-up

4 Rounds

  • 15s Zombie Kicks
  • 15s Butt Kicks
  • 15s High Knees
  • 15s Air Squats

WOD

28:00 AMRAP Partners (Each partner does a round of their own to make a complete team round)

  • 1 HSPU
  • 9 Burpee Clean Thrusters (95#)
  • 8 Double Squat Wall Balls (20# MB, 10′ target
  • 5 C2B Pull-ups

I partnered up with Casey and we did well. I started off first and got through 6 full rounds, then Casey got through 3 of his burpees clean thrusters before time ran out, so we had 5 + 27 to top the board. Having those thrusters and wall balls back to back was pretty brutal. Each round I’d start out fast on the burpee clean thrusters, but that would only last for 3 or 4 reps and then it was just a grind.

Finisher

8:00 Death by AbMat Sit-ups (by 3s)

I was able to get through mine all the way, for a total of 108. Not sure why, but it felt worse than doing 100 in a row the other day. Maybe it’s because of the other day!

Switch It Up Tuesday

On Tuesday’s I usually go to the OLY class at 6, but it’s time for a week off that much snatch work, especially with 1RM shoulder press tomorrow. I went to the 9am and will probably do some rowing intervals later tonight.

Warm-up

Tabata Mash-up

  • Mountain Climbers
  • Burpees

Strength

5 Sets

  • 5 Weighted Pull-ups
  • 20 Weighted Sit-ups

I went with the weight hanging from my feet for pull-ups and used 8#, 10#, 15#, 20#, and 25#. That’s a new high for the weight at my feet and I got all 5 reps. I just recently got up to 20# the last time we did this, so my pull-ups are getting a lot stronger. I only had time for 4 rounds of the sit-ups. Used two 25# KBs, 62# KB, two 35# DBs, and 39# + 40# KBs. The weighted sit-ups never seem to get any easier, partly because it’s so awkward.

WOD

20:00 EMOM

  • 7 Wall Balls (20# MB, 10′ target)
  • 7 Kroc Rows (60# DB, alternate arms each round)

Tougher than it looks. Good workout, but you aren’t left dying on the floor, so it was a nice change of pace after yesterday. I almost took the 71# KB for Kroc rows, but glad I didn’t because I’m not sure I would have been able to get all the reps.

Finisher

3 Sets

  • MAX L-Hang
  • 60s Rest

I held the L as long as I could and when my feet started falling, I held knees up as long as I could. I think I averaged about 30 seconds of hold each round and fought for extra on the last round.

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Jill’s 29th

I was planning to take a rest day. Kevin asked if I wanted to help come up with WOD, so he made up the warm-up and I did the WOD. After coming up with it, I knew it looked like fun and I had to give it a try. Matt came in and partnered up with me in the 11am class.

Warm-up

10-20-30-20-10

  • Russian Twists (30# KB)
  • AbMat Sit-ups
  • Weighted V-ups (20# DB)

This sucked! My midline got a good workout last night with the GHD sit-ups and pullovers, so finishing these was a struggle. Took 13 or 14 minutes.

WOD

Since it was Jill’s birthday, everything was based on her age and birthdate.

1983s (33:03) AMRAP
* Partners with one person working at a time

  • 29 Hollow Rocks
  • 29 Pull-ups
  • 29 DB Snatches (45# DB)
  • 29 Wall Balls (20# MB, 10′ target)
  • 12 Curb Runs (100m)
  • 1 High Five

We split things up pretty evenly and kept a great pace. This was the best I’ve ever done on pull-ups. I did 14-14-14-15-16 of the pull-ups and all rounds I did unbroken. The most kipping pull-ups I’d done in a row was 15 before today. We ended up with the best score of the day by getting 4 full rounds and all the way through to 21 of the wall balls. When I made up the WOD I wasn’t thinking the run would be such a big portion of it, but it was probably about half of our time for each round.

Holy Shit Balls, That’s A LOT of Squats!

My hamstrings really kicked in today from the 100 good mornings Kevin and I did on Saturday night. Just in time for squat day and RDLs! Went to the 5:30pm class.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Front Squat

It’s been over 2 months since we did this. Last time I got 215# for 2 reps on my last set, so my goal was to hit it for all 5 today and I did. Went 8 reps at 135# and then 5 reps each at 155#, 175#, 195#, and 215#.

Accessory

12:00 EMOTM

  • Odds: 10 RDLs (155#)
  • Evens: 10 Goblet Squats (55# KB)

Just what the Doctor ordered for sore hamstrings, high rep RDLs!

WOD

5 Rounds

  • 15 MB Squat Cleans (20# MB)
  • 15 Wall Balls (20# MB, 10′ target)

Towards the end of the 2nd round my hips really started to lock up. It was a struggle. Finished in 10:26.

That was as shit ton of squats today! I can barely walk already. Going to try and play soccer for the first time in my life at 8:30pm, so that should be interesting.

Kevin’s First Class

Went out to the Michigan Tap Room at Stardust last night with some of the Survival Fitness crew. Not feeling the greatest today because of the beer, but I hoped a workout would fix that. Kevin was doing the programming and teaching, so wanted to support him as well. Went in for the 11am.

Warm-up

3 Rounds

  • 50 Russian Twists (30# KB)
  • 40 Bicycles
  • 30s Plank
  • 20 AbMat Sit-ups
  • 10 Inch Worms

Took between 14 and 15 minutes for me to finish this off. Good work for the midline.

WOD

3 Rounds

  • 1m Russian KBS (53#)
  • 1m Over the Shoulder Sandbags
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Thrusters (75#)
  • 1m Jingle Jangles
  • 1m Rest

This was a good Fight Gone Bad style WOD. My rep counts for each round were 107, 111, and 107 for a 325 total. Staying consistent is a key in a WOD like this. The bulk of my reps came in the KBS and jingle jangles, with thrusters definitely having the lowest counts.

Finisher

Death by Pull-ups (by 2s)

I finished the round of 16 and then got 17 of 18. Total of 89 pull-ups. Last time doing a “death by” for pull-ups was back in May by 3s and I got through the round of 15, which was a total of 45, so that’s quite an improvement. Really happy with how far my pull-ups have come.

Friday Morning Partners

My quads are still sore from Monday! Better each day though. Went to the 9am class, which had 18 people so Matt had to switch it up to a partner workout.

Warm-up

  • Tabata Air Squats
  • Tabata High Knees
  • Tabata Bear Crawl

WOD

30:00 AMRAP with a partner

    • 50 Burpees
    • * Partner holds Bar OH (95#)
    • 75 OHS (95#)
    • * Partner holds Plank
    • 100 Wall Balls (20# MB, 10′ target)
    • * Partner holds chin over bar

I paired up with Casey A. The Rx for men was 135# on this. At first we were going to try 115#, but as we were loading the bar had second thoughts. Good thing we switched to 95# because that was plenty hard enough. We got through one full round and then up to 31 wall balls in round 2.

Licorice Legs

In for the 9am today.

Warm-up

5 Rounds

  • 15 AbMat Sit-ups
  • 30 Russian Twists (35# KB)

Strength

5 Sets

  • 3 Low Box Squats (12″ box, wide stance)
  • 10 RDLs
  • 2-3m Rest

For the squats I used 135#, 165#, 185#, 205#, and 215#. For the RDLs I used 135#, 155#, 185#, 205#, and 235#. Had another 10# in me for the box squats, but they felt good. Went a lot heavier than I ever have on the RDLs and they felt good too.

WOD

  • 10:00 EMOTM – 8 Front Squats (135#)
  • Death by Wall Balls (20# MB, 10′ target, by 2s)

It took everything I had to finish the last few rounds of squats, but I did each minute without putting the bar down. Thought about going 115#, but glad I Rx’d it and made it challenging. We didn’t have any real break between the 2 portions of the WOD, although starting out with 2 wall balls in the first minute gives you a lot of break. I got through 20 and then 15 of 22.

My legs are shot. Time to do some rumble rolling.

Froning Style

My hamstrings and glutes are a good sore from the RDLs. Need to do those more often.

Olympic Lifting Class

Went in at 6pm for the OLY class. We worked on snatches by doing progressions with the empty bar. Then we loaded up to a moderate weight and did:

5 Rounds

  • 1 Snatch
  • 2 Snatch Balances
  • 3 Snatch Grip Deadlifts

I started with 95# for the first three rounds and then 105# for the next two rounds. After that we worked on full squat snatch singles. I loaded 115# and tried to work on my technique. Then to finish the class we worked up to a heavy snatch grip deadlift triple. Wow is that a bitch on your thumbs! I did 3 sets, 2 @ 205# and 1 at 235# (I think). I don’t remember all of the weights exactly for any of the lifts.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s Air Squats
  • 15s PVC Ground to OH
  • 15s Zombie Kicks

Was already pretty warmed up from the OLY work.

Strength

5 Sets of Kroc Rows – 10 each arm for 4 sets and then max reps in the 5th set.

Used KBs for each round and went 53#, 62#, 71#, 80#, and 88#. I got 17 reps with my right arm and 22 with my left if I remember right.

WOD

No extra rest in between each 10 minute block; the minutes keep going.

10:00 EMOTM

  • Evens: 7 Power Cleans (115#)
  • Odds: 15 Wall Balls (20# MB, 10′ target)

10:00 EMOTM

  • Evens: 5 Power Cleans (135#)
  • Odds: 10 Burpees

10:00 EMOTM

  • Evens: 3 Power Cleans (155#)
  • Odds: 10 T2B

A Rich Froning style workout and I loved it. The EMOTM stuff really allows you to go all out balls to the wall when it’s work time and the rest period is just short enough to recover.

The weight was almost perfect for me. Maybe could have gone 5 or 10# heavier because I flew through the 7 reps in those first 10 minutes, getting them done in about 12 or 13 seconds each time. After 2 rounds of burpees, I figured out why I’ve been so slow lately. I’ve been standing all the way up before jumping. It was taking me 30-31 seconds to get my 10 reps done, which is extremely slow compared to how I’ve done them before when doing 10 at a time. Well, I switched back to jumping as soon as my feet snap up to my hands and shaved 6 seconds of my 10 rep split, right back into my 24 second wheel house. Did all of the T2B unbroken and concentrated on a short kip at the bottom to cycle them faster.

21-15-9 and Reverse It

Little sore in my arm pit and chest area. Not sure if that’s from the dynamic bench press work, snatches, or maybe from “Cindy”. Went in to the 9am so that I have a long rest before the 6pm OLY class on Tuesday.

Warm-up

5 Rounds

  • 30s Bottom Squat Hold
  • 30s Jumping Jacks

Strength

5×1 Low Box Squat

Two weeks ago when we did 5×5 I used 175# on my last 3 sets because it felt terrible. Last week I narrowed my stance and got up to 215# or the 5×3. This week I went another 40# higher! Did a warm-up set of 5 at 135# and then did 185#, 205#, 225#, 245#, and 255#. That’s more than my 1RM back squat, but to be fair, I haven’t attempted a 1 rep max since March, which is way too long. I think I could have gone 265# or more today if there was more time. Hopefully that means my back squat is over 275# now (goal for the year), instead of my old 240# PR.

WOD

  • 21-15-9
    • Over the Box Jumps (24″)
    • Weighted Lunges – each leg, so 42-30-18 (35# KBs)
  • 3m Rest
  • 9-15-21
    • Wall Balls (20# MB, 10′ target)
    • Burpees

I started out with an 18″ box with a couple of 45# plates stacked on it, but the new plates are so slick they were sliding all over the place and it was not safe. Thankfully Lisa offered to switch with me since she had one of the 24″ boxes. Even with the set back in time I still finished first in the class in 14:14, which includes the 3 minutes of rest. I went unbroken in the lunges, which made up a lot of ground on everyone else. Everything else was pretty easy to do unbroken, although I did want to break up the last set of wall balls, but fought through them. First half took me 6:32 (with the time to switch boxes) and the second half took 4:42.

Finisher

  • 50-40-30-20-10 Russian Twists (30# KB)
  • 20 AbMat Sit-ups in between each round

The only set I didn’t do unbroken was the set of 40, which I broke into 2 sets of 20.

Sliced Open

This morning I went to the Doctor to get a couple of sebaceous cysts removed. My head is pretty sore and I’m on some Vicodin for the pain. I can’t use any water on the 2 stitched areas for 3 days and no soap/shampoo until I go back next week to get the stitches removed. Should be interesting with working out. I already sweated a ton today. I could get pretty rank in a few days.

After resting a bit at home I went to the first Olympic Lifting class at Survival Fitness held at 6pm and then stayed after for the 7pm class. In the OLY class we worked on drilling the snatch. I’ve really been looking forward to this because I know I can use a lot of work on my technique, which is holding me back from making big gains in my numbers.

Warm-up

4 Rounds

  • 15s Zombie Kicks
  • 15s Bottom Squat Hold
  • 15s Plank
  • 15s Jumping Jacks

Some of us were already pretty warm from the OLY class.

Strength

5×5 Clean High Pull

I assumed it was a 5×3 because we just did 5×5 last week. Didn’t actually read the board until before my last round. So my first 4 rounds were all 3 reps. I did 135#, 155#, 165#, 175#, and 185#.

WOD

  • 50 Russian KBS (53# KB)
  • 21-15-9
    • Dead Hang Pull-ups
    • Turkish Get-ups (30# DB)
  • 50 Wall Balls (20# MB, 10′ target)

I didn’t think this would work up so much of a sweat, but I was soaked at the end. I finished in 17:30, which was the best time of the day. I’m glad my head didn’t really hold me back. The pull-ups were the worst part of this. I was pretty much doing one at a time the entire way so that I didn’t have to tax my arms on the descending portion of the pull-up. As soon as I got my chin over the bar I let go and dropped to the ground.