Interval Work
Overhead Squat is on the menu today… what a delightful lift! It tells us all so much about our flexibility and positioning issues. I <3 it, and I know y'all do too.
We're doing a little bit of a different thing with interval work today. Think of this as four separate sprint workouts. Each one will take you less than 5 minutes, so that's easy right? You've just got to do 3 rounds of Cindy each time. That's not so bad. Head out of the gates strong and put everything you've got into each sprint.
NO LOAFING during the 3 rounds of Cindy. Keep moving, fast! After all, there’s rest built in to this one – and the faster you go, the more rest you’ll have before the next WOD starts. Simple.
Strength:
Overhead Squat 3-3-3-3-3
WOD:
4 Rounds On a Running Clock, Every 5 Minutes:
- 3 Rounds of Cindy
(5 Pull-ups, 10 Push-Ups, 15 Squats – repeat sequence 3 times) - Rest for the remainder of 5 minutes
- Repeat
Record times of completion for each round. Slowest round is your score.
Great pic, KP!
MISS YOU, Mandibular!! xo
Mandy is right! Great pic!!!!
Missing all of you so much! I will restart training only tomorrow. 3 weeks without training. Coming back to the diplomatic life in Brasilia has been demanding. I wish I could have posted something before. I’ve been really missing CFSV. You have no idea how important CFSV had been for me. Will post something later. By now, happy 4th of July and great pic, KP!!!!
MARCOS! Miss your smiling face every morning! Hope Brazil is treating you well, look forward to your posts!
It’s great to hear from you, Marcos! Best of luck to you and your family back in Brazil. You are missed tons. Let us know which box you join. I will have to make a trip one day 🙂
Thank you Donne and Dan! Very kind of you. Missing you a lot. All the best!
Come get a head start on celebrating ‘Merica with some drinks at the Independent (fitting, isn’t it?) after evening classes. Probably a group heading over after the 6pm. Get there early and save a seat for us, or come later on!
Lets do this ‘Merica!
OHS: 75#
WOD: 4:22
Single blue-band pull-ups
Push-ups scaled on box
(Damn you push-ups!)
I second that … damn you push ups indeed!
OHS: 75#
WOD: 3:49 (Ring row, bench)
2nd round was my slowest, had so many no reps on push ups trying to rush through. Did two at time for last two rounds helped with pacing (3:03, 3:39, 3:30). Rest day tomorrow will be sweet, but definitely great bitchin wods this wk.
Love seeing full 6:30 class and D, Mr. Drop in beasting it out with us! Great work y’all!
OHS: 85# PR! …this is 15# more than I have ever OHS’d even for 1. My wrists seems to bend a lot because I grip so wide to make up for low shoulder mobility but I am getting better slowly. Thank you Trish for the tip to just forcefully punch it up to get that initial lock out. I am beyond pumped to have progressed by such a huge chunk on this lift.
WOD: 2:55/2:57/3:18/3:08 … 3:18, red band
Grappled with Rxing or banding. I did kip in the red band. Had I gone strict red or kipping with no band these rounds would have been 4+ min… I mean… I think.
OHS: 125#
WOD: 2:49, 3:32, 3:47, and 4:12 Rx.
Pushups slowed me down a ton… by the end it was doubles and the occasional single.
OHS: 115#
…getting there.
WOD: 1:36, 1:49, 2:23, 3:02 Rx
The x-factor were the pushups.
Everyone have an awesome 4th!
I lurved this WOD. Did it with the noon class. Super fun! See y’all at the bar.
OHS: 65lbs. Only the second time I’ve done this movement with weight. Definitely could have done more but decided to take it easy since this wa my 3rd day in a row.
WOD: 2:55 (best time was 2:50), blue&red band for pull-ups, 24″ box for push-ups