MetCon Monday
Force yourself back on that bar!
Today’s WOD will force you to utilize your rest time as best as you can. You get short breaks between movements and then a longer break at the end of each round. Go as hard as you can each set, each round and see how well you can get back to the bar.
SKILL: Box Jump Rebounds
WOD:
4 rounds
15 Deadlifts (60% of max)
Rest :30
25 Kb Swings (1.5pd/1pd)
Rest :30
AMRAP Ring Pushups
– Rest 2:00 between rounds
i haven’t had to do 24″ box jumps in a really long time, but it’s nice to know that if they do come up for me, there’s a good chance i’ll be able to rebound them!
wod: DL at 85# in an effort to learn how to maintain form while trying to go fast. Ring pushups: 15, 12, 12, 12. The first round is a little inflated because we had longer rest trying to figure out what we were supposed to do.
and ps: thanks SO MUCH to the 6pm class on Friday for sticking around and cheering me on and to the 7pm class for cheering and getting a late start so Yosh could judge me doing 12.2! I ended up with 43, which is about 13 more than I thought I was going to get.
You guys are great! I appreciate the support 🙂
Congrats on the 43!!
It was inspiring to watch you Cal!
first time rebounding, I think, ever on the 30′ box.
I liked this WOD, grip strength got smoked fast, not suprisingly
push ups: 20-15-10-12
um, that should be 30″ box. Spinal Tap moment…
Rebounding is fun! I’m looking forward to trying it in a WOD.
The WOD today was a little frustrating for me. I was a little over ambitious and went with the 1.5 pood KB, which was fine the first time through. But bad form on the DLs made my back tired, so I wasn’t able to do the other three rounds unbroken.
Didn’t want to post tonight because my workout ended poorly, but it’s not fair to myself to only post the good WODs and pretend like the bad don’t exist; they’re there for a learning experience.
185# Deadlift, 1.5pd KB: 25, 18, 12 pushups on rings. Things sorta fell apart on the third set of KB swings and I didn’t finish the round because my back was really tightening up. Dropped to 1pd KB for the final set, but as soon as I swung it on the fourth round, I knew my back wasn’t going to be able to handle it so I had to call it quits. Sometimes I push myself too hard, but today I was glad that I listened to my body before it completely rebelled.
And thanks to Shawn for walking on my back to loosen it up after the WOD!
ditto for me Brian. 145# DL, 1pood KB. rings were a few inches above the ground & I went at a bit of an angle. got 6 ring pushups, then 5 ring pushups, then in the 3rd set of deadlifts my form went bad & my back didn’t feel great, stopped on the 10th deadlift. Made it thru 7 kb swings before deciding to not push my back anymore.
so for the remainder of the time everyone else was working i did max rep ring pushups, with 1 minute rest in between, got 4-4-4-4-3-3. Not the end of the world as I can sure use the work on pushups!
135# DL, felt great, 1pd KB felt less great. Some number of push ups, nothing impressive.
First time doing box jumps, ever. I had always been scared with bad knees. Sure enough they work. Theyre the size of grapefruits, but they work.
Last Friday’s open work out total: 60, moved easily through first round, second was ok, had almost 3m left on 100# but couldnt make it.
Nice work on the jumps! And the open!
Thanks amos!
I had fun rebounding with moderate success – I was pleased to see that I could jump on the 24″ box, I’d only done the 20″ before.
WOD: 75# deadlift, could probably have gone heavier which is good to know for next time. Used whatever the smallest KB is and maxed out at 14 ring push-ups. Arms are feeling pretty tired today – waiting for them to just stop working later on!
It was my first time jumping on the 24″ side, too! 🙂
But my WOD was way less glorious.
95# DL and not-the-smallest KB (brave but maybe ballsy move, since I think I’ve only ever swung that one once before!) and rings about 2.5 fists from the ground. First I had 5 PUs, then 4, then 3 and then 3. I would have felt pretty good about that had I completed either of my last 2 rounds of KBs or my last round of DLs. I just fell apart and could not go on.
Perhaps I did not eat enough yesterday. I went home last night and ate a whole cow and felt like a champion when I woke up today. (the soreness has since kicked in, though. judging from how my back feels it is probably wise that i stopped where i did yesterday!)
Totally looking forward to burpees tomorrow, haha. I haven’t stopped laughing maniacally since it was posted!