Day 5 – 10.6.17

We wish the Vellas well as they venture off into the world of marriage tomorrow!!! I also wonder if they will be checking wodify during the reception…or more likely, they won’t be able to wait that long and will checking it during the ceremony.

Weightlifting

A. Back Squat

2×5@60, 2×5@65, 3@70, 2@75, 2@80, 2@85, 1@90, 2×1@95

Midline

B. Accumulate 5 min in plank
keep track of the total time it takes you to get to 5 minutes of holding a plank. In other words, if you go 1 min, rest :20 for 5 rounds you total time to accumulate the 5 minutes would be 6:20 (5 minutes in the plank + 4x:20 of resting)

OR

Accumulate 5 min on L-Sit

Conditioning

C. VivaLasVellas

4 rounds
10 power cleans (165, 115)
7 bar facing burpees over the bar (Joe likes these Rose….blame him)
17 cals on rower

4 Comments

  1. Thanks for the personalized workout today Marc. Just warming up for some burpees over the bride tomorrow. giggity. (assuming we’re the only two people who read these posts anymore)

    A)
    2×5-205
    2×5-220
    3-235
    2-250
    2-270
    2-285
    1-305
    2×1-320 (belt on)

    C) 10:00

    PC: 4+3+3 first round then had a mixture of 3s, 2s, and singles
    row: 1000-1100 pace first 3 rounds, 1350ish pace last round.

    Struggled to go TnG on the cleans today – goal was to try to go 4+4+2 each round but quickly realized that wasn’t happening. Since the cleans were hard right from the beginning it made me go slower on the burpees and row than I normally would have so I could try and save myself for the cleans each round. Pushed the burpees and row the last round.

    Reply
    • I was lucky enough to read it today! Thanks for the laugh

      Reply
  2. Only the wod today. For joe. I’m sore. And tired but I did it.

    9:37
    Power cleans
    5-5
    5-5
    5-3-1-1
    Singles

    Burpees were lightning fast

    Rows were all 1200-1300

    Reply
  3. A. Still can’t squat under weight since the 120lb dog took me out last week.

    B. 9:05
    Power cleans: all fast singles, never even paused before picking the bar up, not a challenging weight for me.
    Burpees: the slowest part.
    Row: 1-2 pulls each CAL.

    Loved this!

    5min of plank took me 5:55.
    2:15 (rest 15s), :45 (rest 15), :45 (rest 15), :45 (rest 10), :30

    Reply

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