1 April 2015 – April Fool

1000 BURPEES FOR TIME!

WHAT?!

Luckily its an April Fools joke. This was the actual WOD.

Strength
Dead lift:
75%x5
85%x3
95%x1

WOD:
5 Rounds for Time
6 Deadlifts (120,90)
9 Box Jumps (30/24)
12 Toe To Bar

Level 2 (100,80)
Level 1 (80,60)

I modified this to the armless version of course 🙂

1 April 2015 WOD

5 Rounds for Time
6 Deadlifts Back Squats (70kg + 30kg weight vest)
9 Box Jumps Step Ups (30)
12 Toe To Bars V-Ups

Time: 14:34

1 April 2015 WOD2

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18 March 2015 – Still Armless

Getting back into the swing of things, even though I can’t use my arms as yet.

Did mobility and stretching during the strength portion.

Strength:
Bench Press
add 5-10 kg from last working weight
65% x 5
75% x 5
85% x 5

3 rounds for time of:
30 kettlebell swings (24,16)
25 push-ups
20 pull-ups
15 box jumps, 30-inch box
800 meter run

 

My modified WOD was:

3 rounds for time of:

30 Air Squats
25 situps
20 walking lunges
15 box step ups( 30 inch box)
30 calories on the Assault Bike

I also wore a weight vest (+-20kgs) throughout the WOD to make the movements a bit more gnarly. The legs were shaking by round 3!

 

13 March 2015 – (Armless)

Second day back and I was walking like a cowboy before this morning, thanks to those squats!

Today’s WOD involved Pull ups, which are a no-no for me at the moment due to my recovering right bicep 😦

Strength: (Deload week)
Front Squat
Take percentages based off 90% of your 1 RM then add 5-10 kgs then CALCULATE the below
40% x 5
50% x 5
60% x 5

No strength. Did some mobility work with the PVC pipe and squat holds, as well as foam roller work.

Then….
Complete 21/15/9 reps for time of:
Dumbbell Front Squat (20,15)
Pull-ups
Box Jump Overs (24,20)
*12 minute time cap

I did the ‘armless’ scaled version… I tried to stay unbroken on everything, but had to break up the set of 15 and 9 on the V-Ups. I think I’m going to become good friends with the weighted vest over the next two weeks 🙂 Got the lungs working again in this one, a good sign!

Air Squats (with weighted vest)
V-Ups
Box Step-ups (with weighted vest)

Time: 07:24