WOD
T-hurts-day! It’s back with this not so quick little ditty.
And nothing certainly to do with either Jack nor Diane. Is that a quadruple negative? Talent people. Feel blessed to be in the habit of reading this blog. Eileen is silently dying inside at my hideous command of grammar. Jen gave up on me years ago and Annie is just happy to feed Rolo treats and will forever be personally insulted at my use of prepositions to end sentences with. See what I did there? EH? EH?!?
The Workout:
For Time:
400m Run
40 GHD Sit-ups
25 Bar Muscle-ups
40 GHD Sit-ups
15 Bar Muscle-ups
OR
For Time:
400m Run
40 GHD Sit-ups
25 Pull-ups
40 GHD Sit-ups
15 Pull-ups
The point here is that the sit-ups, don’t exactly help the muscle-ups! Yay. We’ll be scaling of course, don’t worry about it 🙂 GHD’s go outside for sure. There will be sharing on the pull-up bar, on the bright side, none of us are going to be BLASTING through 25 Bar Muscle-ups in a row or anything, so it’ll totally work out (pardon the pun) trust me Amy 🙂
Here’s a little nasty gram! Jesse’s back in town, so it’s on [people]!
Here we go! We’ll be hustling all sorts of stuff outside, and it’ll be mayhem, but we’ll make it happen guys, don’t worry!
5 Rounds for Time of:
15 Deadlifts (225/165)
15 Dips, of some appropriate variety!
This is fairly down and dirty, but at least Brent will be happy 🙂 Scaling to include everything we have to offer, which is considerable: special bars, special weights, belt squats, and all manner of dipping aids, not rings, bands, self spot, DB presses you name it! This workout will leave a lasting effect on the participant that will be felt for days, and will have an marked effect on their ability to produce strength in many planes of motion. That is all.
Tuesday is John’s send off! Let’s do it with a bang!
I think this should be hellacious enough 🙂 A nice couplet of couplets, with just enough interference to make you much much fitter and test your might in several ways: grip, gas, guts!
30-20-10
Calorie Row
Toes-to-Bars
Right into
15-10-5
Burpees
Overhead Squats (95/65#)
Part 2 is obviously gonna be a rough little number, but potentially the second part will also take the “sprint” away from the first part a little bit, so it might make it kind of a little bit nicer? You be the judge 🙂
See you tomorrow!
Mondays Monostructural Muscle Mayhem!
Hey guys, this might look like a boring workout, but trust me, if done properly (by your intensity and self-monitoring of technique/perseverance of being hardcore about it) it’s always a winner 🙂
4 Rounds each for time:
800m Run
Rest 2:00 minutes between!
Rowing and biking are wonderful options, and the ski erg (ooofgh) a good goal for the 800m is under 4:00 (4 minutes), each time. This can be used as a pacing objective for sure, rather than SENDING IT on the first run and seeing how well that works out (not well!).
Carrie, the boys and I are coming home Tuesday, and I’ll be in the gym Wednesday the first all day 🙂 John, like two ships passing in the night will be leaving on the 1st (wish him well!!) for a few weeks to be wed, and to relax, and then he’ll return to the grindstone on or about the 21st of September (Peace Day, how fitting), so be ready for Jesse and Carrie to be back in the mix big time to make up for his absence (albeit excused 🙂 with super fun awesome workouts and witty banter.
Shatterdays Team Session! Come play!
Hey guys! This workout looks like a doozey, but is also going to work great outside, be excited!
Teams of 3: Euro Presses 35/20, L-Hang, 300m Run. Max Euro P’s in 20 minutes. Put an honest effort into the L-hang. 1 Euro Press is: Hands to DB’s, Jump feet back, Push-up, Right Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster.
We can stay outside for the DB’s and the run, and the L-hang can almost 100% be done in the garage door pull-up bar, so no drama. Smash each round and give it good durn go on the L-hang! Way to be, this week was tough, rough, and strange all over, I’m sorry that it all happened while Dad was away, but so be it, and next week I’ll be getting home and all will be well 🙂 Thanks you guys!!
Row Helen! So nasty on the grip, so good on the fitness!
Also, another workout that works beautifully outside and maskless! Pull-ups by the back door, rowers and KB’s outside in the sun, it’s perfect.
3 Rounds for time of:
Row 400m
21 KB Swings 35/26
12 Pull-ups
BAM! Two heats can be run which may help masklessdom as well, try hard, go fast!
Word to the wise: if you can do the reps in unbroken (the 21’s and the 12’s) then push the row, if not, take it kinda easy on the rower. I’ve got your back 🙂