Month: April 2014

SKILL
Hand stand push up

I learned how to do the kipping hand stand push up :D.

WOD
25 min AMRAP in pairs
1 does 500m row, while other:

• 8 hand stand push ups
• 12 pull ups
• 25 double unders

Count reps hspu’s, pull ups and du’s.

Score
9 full rounds + 8 hand stand push ups.
I did the hand stand push ups with  a 25 lbs plate + a 10 lbs plate + an abmat and was able to do them all strict. Pull ups I did with a red band (the thicker one, not the thinnest). Double unders I did all doubles and I managed to do all rounds unbroken :D :D.

We had over 4000m on the row.

CASH OUT
100 burpees per pair, you go I go, max 5 at a time.

Notes
I really liked the WOD, it was killing, but all movements I can do and enjoy. The burpees were horrific; felt like puking.

Legs + ass was really aching from Monday’s workout btw. And today (3oth) it’s even worse. During the warm up we had to hold a 5 minute squat; think that helped in the aching today XD.

Strength
5 rounds for quality

• 10 barbell lunges
• 12 one armed rows
• 10 barbell roll outs

Did all rounds with 65 lbs on the barbell for the lunches, 16kg kettlebell for the rows and roll out with 135 lbs barbell. Roll outs I didn’t get all the way down, except for a few.

WOD
3 rounds for time

• 30 overhead lunges
• 30 Russian twists
• 400m run

Score
Clock was broken so no time score. Did the lunges and twists with 25lbs plate.
1st round 30 of each
2nd round 16 of each
3rd round 16 lunges and 30 twists

Notes
It’s starting to get hot (25C)!!! Dripping sweat throughout. Can tell it influences the energy. Need to get used to it again.

O dear. Another rest day!

Went for a short kayak trip in the sea.

Rest day

WOD
3 rounds of
50 double unders
40 wall balls
30 push ups (hand release)
20 pull ups
10 box jump overs
400m run

30 min time cap.

Result
1 round + 6 box jump overs
Did all double unders (went quite well). wall balls with 14 lbs. First 9 pull ups without band, after that with small band.

Notes
Improved my PR for unbroken double unders from 25 to 33.

1 hour yoga

I did some ring training in the morning. Practiced some holds, dips, pull ups and push ups. With amazing views :)

WOD 1
In pairs:
150kb swings
Partner holds “hollow position”.
Alternate until 150 reps are complete.

Used 16kg kettlebell.

WOD 2
21 minute AMRAP

• 5 wall climbs
• 15 toes to bar
• 30 burpees
• 400m run

I replaced toes to bar with knees to elbow.

Score:
2 rounds + 9 knees to elbow

Notes:
First time in months that I walked some parts of the run :O :(

STRENGTH
5 rounds for quality:

• 5 front squats, hold 3 seconds at low point
• 8 pull ups
• max unbroken ring dips

Round 1:

• squats 45 lbs
• pull ups strict with 2 thinnest red bands unbroken
• 3 strict ring dips

Round 2:

• squats 55 lbs
• pull ups strict with 2 thinnest red bands unbroken
• 3 strict ring dips

Round 3:

• squats 65 lbs
• pull ups kipping without band 2 sets of 4
• 3 strict ring dips

Round 4:

• squats 85 lbs
• pull ups kipping without band 2 sets of 4
• 3 strict ring dips

Round 5:

• squats 95 lbs
• pull ups kipping without band 2 sets of 4
• 3 strict ring dips

WOD
For time:
50-40-30-20-10 double unders
25-20-15-10-5 goblet squats

I did 20 double unders unbroken before changing to singles. Squats with 8kg kettlebell.

Time: 9 min 16 seconds

Notes:
I didn’t do so well on the WOD. I went from the last round of squats directly into the WOD and then finished the last strength round (pull ups plus dips) after the WOD. I was so out of breathe from the squats/double unders that I had to pace myself and just stick with singles / small kettlebell.

• 400m tire flip
  (1 tire, 1 boy 2 girls)
• Hill sprint challenge
  Start at the bottom of this little hill we have next to our box. The hill has 5 lanterns, each lantern is placed about 20 meters apart from each other. When you start you sprint to the first lantern and then jog back to the starting point, then sprint to the second lantern, and jog all the way back to the starting point again, sprint to the third lantern and back, the fourth and the fifth. And once that is done.. you do it all over again!

Didn’t record any times.