Daily WOD

IT’S LAURIE’S BIRTHDAY THURSDAY, BUT MOST LIKELY WE’LL BE BURIED IN THE SNOW.  SO I FIGURED LET’S GET IT DONE TODAY AS MOST OF US WILL BE SHOVELING THURSDAY.
WELL, NOT ME BUT A LOT OF US.

THE JUMPING PULL UPS ARE RX.  YOU DON’T NEED TO TRY AND KILL YOURSELF WITH REGULAR PULL UPS.
THIS IS SUPPOSED TO BE DONE AS STRAIGHT THROUGH AS YOU CAN SO DON’T INCREASE THE WEIGHT, USE A HIGHER BOX, ETC..
IT’S NOT ABOUT KILLING YOURSELF BEST YOU CAN.

METCON:

50 BOX JUMPS @20″
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS @44/35
50 WALKING LUNGE
50 KNEES TO ELBOWS
50 PUSH PRESS @45/35
50 BACK EXTENSION
50 WALL BALL @20/14
50 BURPEE
50 DOUBLE UNDER

 

LIFT:

PUSH PRESS
6 REPS EVERY MINUTE FOR 6 MINUTES

METCON:

5 ROUNDS
500 METER ROW
15 HANG POWER CLEANS @135/95
15 WALL BALL @20/14

WE’RE COMING BACK STRONG!
THERE’S SIGNS OF LIFE EVERYWHERE IN THE GYM!
WE’VE DONE AN AMAZING JOB KEEPING THE VIRUS OUT OF THE GYM FOR MONTHS NOW.
NOW, I SEE EVERYONE’S COMING BACK TO NORMALCY.
THERE’S GONNA BE TWO MORNING CLASSES SO FAR.
6AM,  8AM,  5:30PM
IF YOU COME AROUND THOSE TIMES ALREADY PLEASE TRY AND SHOW UP FOR THOSE TWO CLASSES, SO WE CAN GET THE CLASSES BACK.
WE’VE HAD GOOD CLASSES GOING TO THIS POINT, TRY AND SHOW UP FOR THOSE TIMES.

I SAY ENOUGH WITH THE LACK OF TOILET PAPAER AND WINDEX!  ENOUGH WITH CLOSING THE SALONS AND WAITING ANOTHER WEEK FOR A HAIRCUT!  I SAY WE BREAK THE
SHACKLES, THE SHACKLES OF LIFE THEY HAVE SET UPON US !  RISE UP I SAY, RISE UP AND LET’S PUT THIS CRAP BEHIND US AND GET BACK TO TRAINING HARD AGAIN.

LIFT:

BACK SQUAT
6 X 6 @75%
6 REPS EVERY 75 SECONDS

METCON:

13 MIN AMRAP
3 MUSCLE UPS
6 BURPEE BOX JUMPS
9 SWINGS @70/55
REST FOR 1 MINUTE ON THE 7TH MINUTE

LIFT:

BENCH PRESS
5 X 8
8 REPS EVERY 75 SECONDS

METCON:

20 MINUTE (EOMOM)
ODD NUMBERS = BIKE FOR CALORIES
EVEN NUMBERS= GHD SIT UPS

DIFFICULTY LEVEL:
HIGH- 24 CALORIES/ 16 CALORIES
18 GHD SIT UP / 12 GHD SIT UPS

AVERAGE- 20 CALORIES/ 13 CALORIES
16 GHD SIT UP/ 10 GHD SIT UP

EASIER-  18 CALORIES/ 10 CALORIES
14 GHD SIT UP/ 8 GHD SIT UP

DID EVERYONE SEE THIS ARTICLE?
https://www.wgrz.com/article/news/health/coronavirus/cuomo-gyms-salons-are-not-major-spreaders-of-covid-19/71-d5edf118-5e9d-45de-ba6a-8093e848900a

JUST PASSING ON A PIECE OF INFORMATION WITHOUT ANY BACKLASH ABOUT ANYTHING AT ALL, JUST HAPPY TO HEAR THAT GYMS ARE NOT A PROBLEM.

LIFT:

OVERHEAD SQUAT
5 X 8
USE A MODERATE WEIGHT ALL THE WAY THROGH

METCON:

5 ROUNDS
50 DOUBLE UNDERS
15 DEADLIFT  @225/155
20 WALL BALL

 

LOOKS LIKE THE GYM IS STARTING TO COME BACK TO LIFE!
HOPEFULLY WE CAN GET TAKEN OFF LIFE SUPPORT SOMETIME IN THE NEAR FUTURE.
I CAN SEE THE LIGHT!

METCON:

ROW 1600 METERS

50 SWINGS @70/55

10 PULL UPS

ROW 1200 METERS

30 SWINGS @70/55

30 PULL UPS

ROW 800 METERS

10 SWINGS

50 PULL UPS

THIS IS NOT A FAST WORKOUT.  TAKE YOUR TIME AND MOVE METHODICALLY, FOCUS ON YOUR MOVEMENT AND TECHNIQUE.

LIFT:

GOOD MORNINGS
5 X 12
12 REPS EVERY 90 SECONDS
KEEP YOUR CORE TIGHT THROUGH THE EXTENT OF THE MOVEMENT.
KEEP YOUR BACK STRAIGHT, USE YOUR HIPS.
MOVE THROUGH THE REPS SLOWLY.

METCON:

COMPLETE EACH MOVEMENT:
30 SECONDS ON 30 SECONDS OFF:
4 MINUTES EACH EXERCISE
***SKI ERG OR BIKE
***PUSH PRESS 95/65
***DOUBLE UNDERS
***THRUSTER 95/65
***GHD SIT UP OR CRUNCHES OR KNEES TO ELBOWS

LET ME SHARE A STORY WITH YOU.
IT HAS SOMETHING TO DO WITH WHAT I’VE BEEN TRYING TO SAY FOR YEARS, BUT BY SOMEONE ADDING BOX JUMPS TO FRIDAY’S WORKOUT I DON’T THINK WHAT I SAY IS KICKING IN.
IT’S NOT ABOUT THE TIME!  IT’S ABOUT THE INTENSITY!
SO, MARK WENT TO TAKE DOWN THE 50 CALORIE BIKE IN 49 SECONDS CHAMP, JOE.
AFTER MARK WAS DONE IN A LITTLE AFTER JOE’S TIME, AFTER FUCKING LITERALLY KILLING HIMSELF, HE SEEMED OK AT FIRST.  BUT THEN 45 MINUTES LATER HE WAS MISERABLE, PUKING AND CRAMPING HE SAID HE FELT LIKE SHIT.
NOW, MARK IS IN AMAZING SHAPE.  BOTH IN HIS BODY SHAPE AND HIS CARDIOVASCULAR SHAPE.
IN JUST 50 SECONDS OF CRAZY FUCKING INTENSITY HE FUCKING PUKED!
50 SECONDS!
STOP WITH THE LONG ASS WORKOUTS.
THERE’S A REASON FOR A WORKOUT LIKE FRIDAY’S.
LONGER WORKOUTS ARE NOT BETTER.  STOP, ENOUGH.
IF YOU WOULD ACTUALLY KILL YOURSELF DURING THE WORKOUT YOU WOULN’T FEEL LIKE YOU NEED MORE.

LIFT:

BACK SQUAT
3 REPS EVERY 90 SECONDS
5 SETS TOTAL
THE 3 REPS ARE THE SAME WEIGHT FOR ALL 5 SETS
AND, THE 3 REPS SHOULD BE TOUGH TO GET.
IF THEY ARE EASY, CHANGE THE WEIGHT.

METCON:

3 ROUNDS
21-15-9
BIKE
DEADLIFT @225/145
BOX JUMP @24/20
DO THIS FAST, IF THE WEIGHT IS TOO HEAVY, LOWER IT SO YOU CAN GO FAST.

LIFT:

SWINGS
GRAB A NEW WEIGHT, THAT YOU NEVER USED BEFORE AND COMPLETE
10 REPS WITH 30 SECONDS REST
FOR 7 SETS TOTAL

METCON:

5   ROUNDS
10 PUSH JERK @155/105
10 BURPEE

LIFT:

HANG POWER CLEAN 3 REPS
SPLIT JERK 1 REPS
5 SETS
INCREASE WEIGHT EACH SET

METCON:

15 POWER SNATCH @135/95
800 METER RUN
15 POWER SNATCH @135/95
800 METER RUN