5 rounds for time:
- 70 Double Unders
- 5 Deadlifts (295# which was roughly 70% of my 1RM)
- 30 Push-ups
The push-ups were the obvious dealbreaker here. I started with 11/10/9 on the first set. I managed 11/10/5/4 on the second. The third set I went 5×6 and then broke further from there. Finished in 14:56.
Headed into the 11:30AM class today for some running and double under action. Surprisingly, I’m not too sore from yesterday’s squats. I thought I’d be pretty stiff!
50-40-30-20-10 reps for time of:
400m Run after each set
I’ve done this one before, but I can’t remember my time. I didn’t log it here either, which is frustrating. I went out quickly on the set of 50 double unders and messed up around 38. Settled into a more comfortable pace and just decided to push the run really hard plus go moderately hard on doubles and sit-ups. Finished in 15:55, which felt like a solid time. My lungs were burning by the end!
Realistically, I think I could go low 15s if I pushed the doubles and situps harder. Next time!
Double Overhand Deadlift – 5×3 @ 255
Every minute on the minute, perform 3 front squats at 155. Time: 9:43. Roughly a 4- minute improvement over last time!
After going on a walk with Graham and Tucker, I hit the WOD in the garage while Graham napped in his carrier.
E4MOM for 16 minutes:
- 75 Double Unders
- 20 Cal Bike
- 20 Air Squats
My legs are pretty destroyed from Sat and Mon so the squats didn’t feel great. Times were 2:15, 2:17, 2:35, 2:43.
Rather frustrating day today with Graham. We transitioned him out of the swaddle, which means he’s not napping well. Ultimately, as soon as I finished my warm-up today, the baby was awake, which made for a frustrating workout experience.
E2MOM for 10 minutes, complete the following complex:
- 2 Snatch Grip Deadlifts
- 2 Hang Power Snatch
- 2 Overhead Squat
I worked up 65, 95, 115, 115, 115. Felt meh, but this was largely because I was frustrated with Graham.
9 min AMRAP:
- 3, 6, 9, 12… Hang Power Snatch (95/65)
25 Double Unders After Each Set
I had tested a variation of this workout last Monday. We scaled it from 12 down to 9 minutes. This time around, I was 7 reps into the round of 21.
Labor Day! I showed up to the 5am, and I was the only one. Instead of making Ryan coach me through the regular class, I modified to the following.
These felt terrible. After an opening set of 5, I was 3s, 2s, and 1s the rest of the way. Finished in 7:58, which is very far off my PR and disappointing. Oh well!
After that, I tested out the following, which is a variation on “Thresher Shark”, which I found through James Hobart.
12 min AMRAP:
- 3, 6, 9, etc reps Hang Power Snatch (95#)
25 Double Unders after each set
I finished the round of 21 just before time expired. This one was a bit too long, and I was losing the intensity. If we program it, we’ll shorten.
Well, I was responsible for programming this one. So, I wanted to be sure I gave it a go! It was as rough as I thought it would be.
Kids kept me up at night so I didn’t hit the 5 AM like I wanted. I was out in the garage around 8:30 AM to get after it.
E4MOM for 16 minutes:
- 50 Double Unders
- 15 DB Thrusters (35#)
- 12 Burpee Over DB
I scaled the weight down on the dumbbells from 50s to 35s so I could go faster. First three rounds were quick but I definitely slow down on the final round. Round times were 1:35, 1:36, 1:42, 2:06.
Headed into the 11:30AM class. Feeling pretty good after yesterday’s lifting session. Shoulders are just a bit tired, but that wasn’t an issue for today’s leg-dominated day.
On a 16-minute clock:
- 1:00 Max Double Unders
- Tabata Pistols (Alternating legs each tabata interval)
- 1:00 Max Box Jump Overs (24″)
- Rest 2:00
This was effectively a two-round workout with a 2:00 rest between rounds.
For the first round, I started off with 100 double unders in the first minute. Then, I completed 39 pistols during the tabata and 29 box jump overs for a total of 168. On the second round, I went 99, 43, 30 for a total of 172. Happy to improve my score in round two!
Finisher: Alternating tabata of:
Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.
- Double Under
We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.