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Competitive Fitness 05.14.14

13
May

Competitive Fitness 05.14.14

Prep Work

200M jog
50′ Inchworm push up
3 Rds
5 Controlled push up  :03 Decent
10 Wall balls

A.

Three sets, not for time, of:
15′ Rope Climbs x 3-4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 30-45 seconds

B.
Six sets for times of:
20-Meter Suicide Sprint
155/105 lb Shoulder to Overhead x 12 reps
20-Meter Suicide Sprint
Chest-to-Bar Pull-Ups x 12 reps
Rest 4 minutes

Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.

Acc Work
3X10 Ring false grip Box Thrusts

Cool Down
Mobility
Post results

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3 Responses

  1. BG

    I’m tired..!! This week has been good this far.
    Pre work was good. I like how we have been switching it up. Working on movements that we don’t do as much.
    WOD….. Did 1st round at 135lbs then went down to 115. To much pressure on my back. I tired to go faster through the movements and run. Broke up the push press into 2×6 for a total of 12. Sprints were tougher then I thought. C2B pull ups were broke up into sets on 1,2,3 type sets.
    6 rounds were hard. Last round there was the toughest.
    Feeling sore and BUFF this week 🙂
    Good work 5am crew

  2. Prep Work
    Done

    A.

    Three sets, not for time, of:
    15′ Rope Climbs x 3-4 reps
    Muscle-Ups x 4-8 unbroken reps
    L-Sit x 30-45 seconds

    Was really beat up today or lazy.
    only did 2 rounds got 4 muscle ups each round.
    only did 1 rope climb. no socks and was being lazy.
    L sit 10 sec holds on the bar. these suck(hard)

    B.
    Six sets for times of:
    20-Meter Suicide Sprint
    155/105 lb Shoulder to Overhead x 12 reps
    20-Meter Suicide Sprint
    Chest-to-Bar Pull-Ups x 12 reps
    Rest 4 minutes
    1. 2:18
    2. 2:00
    3.1:48(seem a little fast probably missed a sprint)
    4.2:16
    5.2:16
    6.2:30 sprint were slow.

    was able to go unbroken on the pull ups and sto

    Mobility will do some tomorrow.
    Joints are feeling the volume. will need to spend more time taking care of my body.

    Marcos

  3. Tina

    A) I also did 1 rope climb
    Muscle up transitions
    L sit hold not so much

    B) 6 rounds with 4 min rest after each round

    I think I was averaging about 4 min per round. Used 105 for shoulder to overhead. Sprints were more like a jog. I need to work on chest to bars it has been awhile. My total time was 44 something.

    Muscle up box thrusts 3×10

    My body is feeling the volume. Glad today is a rest day.

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