Suicide Runs
Complete 3 rounds of:
50 yard Suicide Runs
*For a description of Suicide Runs click here!
*120-180 seconds rest between rounds.
My Results
1:01, 1:06, 1:10
man, am i out of shape, the first suicide felt okay, but the second and third… i was dying, not fun times had by me. gotta do more of the running stuff to get back into shape (and not the round kind).
then SWoD: 5×3 Power Clean and 3xMax towel pullups – i don’t have access to towels, so i use the straps instead
pClean: 255, 255, 265, 265, 275 (no straps)
Towel Pullups: 5, 4, 5 – superset with last three sets of pCleans, didn’t get enough rest on the 2nd set, methinks.
Complete as many rounds as possible in 15 minutes:
5 Deadlifts 315 lbs
10 Toes to the Bar
My results:
6 rounds + 5 DL + 1 T2B
then i did the SWoD (Strength Workout of the Day) – power snatch 8×2:
155, 155, 155, 165, 165, 175, 175, 185
the abs were feeling the Bar Beach Workout from monday and the legs were feeling the squats from monday. i’m sure i’ll feel it even more tomorrow or frid.
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
My Results
55lbs – 4:46 – no drops/penalties
i probably should’ve gone heavier, but seeing as how i took a sick week off and this being the first workout back… felt good though. my balance is teh suk on the squatting, found myself going up on my toes. also realized how NOT flexible i have become… time to start working on that more often.
after the WoD, i did the SWoD (Strength Workout of the Day) listed on the CFFB site:
Squat 3×10 @ 70% of 5 RM
Press 5 RM
did my 3 sets of squats at 225lbs and pressed (standing shoulder press, no hitch) 185lbs. again, getting back into the mix. and i finished the workout with a bar beach circuit 10×2. not the greatest, but it felt good not being sick and getting the workout in. yay!
