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Competitive Fitness 03.03.14

2
Mar

Competitive Fitness 03.03.14

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Alternating Pistols x 8-10 each leg
Roll to Candlestick x 10 reps

Workout of the Day
B.
Every minute, on the minute, for 8 minutes:
Back Squat x 3 reps @ 75-80%

C.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 45 seconds of Airdyne or Rowing – hard…report calories achieved
Minute 2 – 10 Wall Ball Shots (30/20 lbs)
Minute 3 – 10/8 Ring Dips (full ROM, slight pause at top)

You’ll hit each of these stations 10 times.

Cool Down
Mobility

Coaches Note***
If you are going to make up 14.1 Today at noon will be your final chance.
Great work thus far! 4 more open workouts

9 Responses

  1. BG

    Good Monday burn!
    My back really good. 1st I have done squats at 185 since about 4 months. That was nice!
    WOD I only got 4 rounds. Ran out if time. That was a burner and killer!

  2. Jonathan Douglas

    Not going to lie, every time 80% comes on the board it just feels heavy…-er! For the first eight rounds was at 335, then the last two went in on 365 which would have been the 80% weight.

    Did four rounds with the boys, thought it would have been right to make it to work on time. Oh yea pistols/candlestick stand up … huh?

  3. Claudilla

    This was hard!! But oh so good. pistols need work 🙁 my left calve gets tight and its hard to bend past 90. I stretched it out after talking to B and it helped. The back roll things are tricky, I think I need more practice. Toes to bar are difficult for me but I am doing better than I was a few weeks ago. I have a hard time linking them. I have also started using the higher pull up bar to see if that helps becuase it actually allows me to point my toes downward when I kip and that has helped. Thanks coach B for the reccommendation.

    The Squats felt ok. I’m not lifing heavy and stuck to 105 for all 8 rounds. But by no means was that easy for me! I had the pukey feeling at about round 6.

    The WOD was brutal! It was hard but it really got my heart rate going. I’m sure if it hurts I’m doing it right. The worse part was going from the rower/airdyne to the 10wall balls! 1st round was a shocker to my legs! LOL I was able to finish the 10 wall balls at about 25-26 seconds into the minute so that gave me a break. The ring dips got hard. I started on a red band then moved to the green it was too hard.

    My shoulders, quads and glutes are for sure feeling it today…I love it 🙂

  4. Tanya GL

    T2B-get stronger each time I do them
    Pistols-tried to focus on not letting my right knee drift in. I think it is getting better but I really have to think about it.
    Roll to candlestick- Think it looked more like a candlestick, roll, flop, up. Need some work.

    8 min EMOM at 185. (Did 190 last week but 185 felt heavy yesterday so just decided to stay there. 80% was 188)

    30 mins of hell:
    Rowing: First couple of rds 12 cals then 10/11 for the rest
    Dips: Was able to do the first 4 reps strict for the first three rounds then had to switch to the blue band. Better than I have been doing but I need to working on the kipping motion again.
    Wall balls: Was able to go unbroken for almost all of the rounds. 1 round the ball got a little crazy and so I had to stop and catch it. My wallballs are definitely feeling a lot stronger.

  5. Judith

    A.no way I can do t2b unbroken shoulder still being a pain. The roll to candlestick was fun. I’m not sure what was the purpose for it. But again I was late to class missed the explanation.
    B. back squat at 170lb it didn’t feel to bad should of done 175lb.. Next time
    C. The worst part for me was the wall balls. I was resting on the ring dips, used a green bad. Total calories on the air dying was 120…

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