15 calorie assault bike

15 wall balls

Every 4 minutes x 4 total rounds

Notes: This was an "effective" combination. Send it on the bike (75+ RPM - it's only 40-45 seconds), pick the ball right up and go unbroken on the wall balls. When the total volume is low, we're looking for intensity. Pacing and long transitions have no place in this piece. Each round took about 90 seconds to complete. 

Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

13:09

Notes: Focus was on quick transitions. Pushed the pace on the bike and tried to pick up the bag immediately.

Crossfit | 200430

Handstand push-up ladder

Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments

7 rounds plus 5 reps= 33 reps

6 rounds plus 0 reps= 21 reps*

12 rounds plus 7 reps= 85 reps

This was a nice play on JT, utilizing the 'death by' format. The rest was about 5 minutes between each as I drove to the school and back. Was interrupted after round six of dips as the school came out for recess and I had to leave.   HSPU were strict to abmat. Bar dips and standard push-ups (hand release not required). 

The Climb

9-15-21 reps of:

calories, assault bike

handstand push-ups

This should be 'quick and dirty' - though that is not to say easy. Press fast out of the bottom of the handstand - the only time you should press slowly is if you are trying to gut out the last one or two reps to finish a set. My shoulders and legs were smoked from yesterday's high volume OHS, making this one a little tougher. Held the RPMs at 61-63, 67-70 would be better for this WOD. Broke the HSPU once during 15s and twice during 21s - a good goal would be just one break during the round of 21s.  

25 OHS (75)
Bike 1000m
Rest 2:00
Bike 1000m
20 OHS (75)
Rest 2:00
15 OHS (75)
Bike 1000m
Rest 2:00
Bike 1000m
10 OHS (75)

Notes: Each section of this interval gives you the chance to focus on something different and learn what you can do with both a barbell and the bike under different types of fatigue. The squat-bike rounds were definitely tougher than the bike-squat rounds. Held 63-65 RPMs each round and all but the round of 25 OHS were done unbroken (13/12 reps). 

Awful Annie
50-40-30-20-10 reps of: 
double unders*
abmat butterfly sit-ups
5-4-3-2-1 sandbag cleans between each set
*double the volume if doing singles

For Calories:
5-minute assault bike 
~10 minutes rest
5-minute assault bike
R1: 74 cals
R2: 73 cals
Notes: These should be all-out efforts. Push it on the first set - if you burn out too early, you can always adjust on the second set. 

In a 22 minute window:
Max Distance Farmer's Carry
*Used one 35 and one 44 pound KB

Total Distance: 1102m 

Conditioning

Complete 10 Rounds:

3 Box Jump Overs 

15 Yard Sprint

*Rest is walk back to the boxes

For hurdle hops to sprint...set up three 20" hurdles, cones or boxes about 3-4 feet apart in a straight line. Jump over the hurdle landing on the other side, immediately jumping over the 2nd hurdle, then the 3rd. Once you clear the 3rd hurdle, transition immediately in a 15 yard sprint.

Used foam pad from track and both 5 gallon buckets from garage. The foam pad is between 18-20" but the buckets are only 14.25" high. Made the jumps easily -- next time use taller targets or add something to the top to make each target 20". 

Cash Out

30 Handstand Pushups

100 Band Pull-Aparts (red mini band)

REST DAY RECOVERY
100 Calories Assault Bike (8:47)

Mobility

FrontRack Stretch
TricepsBarbell Smash
PVCQuad Smash
LacrosseBall Quad Smash
WallCalf Stretch
DoorwayHamstring Stretch

Hollow Annie
50-40-30-20-10 reps of:
double-unders

hollow rocks

Double the volume on the jump rope if doing singles. An ambitious goal would be to keep hollow rocks unbroken for the duration of the workout. 

BBG
Every 2:00 for 12:00 (7 total sets):

1 Power Clean + 1 Push Jerk + 1 Power Clean (from the ground) + 1 Push Jerk

Begin between 60-70% of 1RM Power Clean and work to a max for the complex. Started at 115 and worked to 179-pounds. Failed the full clean at 179.  Best successful lift was 174-pounds.

Strength/Skill
1) 4X1 Strict Press + 3 Push Press - work to a max for the complex, rest 2:00
2) 1X2 Strict Press + ME Push Press - use heaviest load from # 1

Best lift on part #1 was 164lbs. Part #2 score was 2 strict + 7 push presses. Bar was taken from the floor each round.

Pain Cave

12 Minute AMRAP

8  SA KB Push Press ®

8 SA KB Step-ups ®

8 SA KB Push Press (L)

8 SA KB Step-ups (L)

226 Reps (7+2 push press)

Notes: The goal today was fluid, continuous movement. That doesn’t mean easy but under control. Select a realistic pace – a noble goal would be to hold onto the KB for the entire 12 minutes. I had to set the KB down three times but only for 10-15 seconds at a time. Used 35lb KB and stepped up to a 20-inch box.

A: Snatch Complex

Every 1:30 for 9:00 (7 sets)

1 Hang Snatch (power) + 3 OHS + 1 Hang Snatch (ful squat)

B: 15 minutes to find 1RM hang power snatch

Notes: Used 88lbs for part A. Wanted to focus on technique as I almost never squat snatch. The best lift for part B was a disappointing 145lbs. Failed the 150lb bar a few times before time ran out. 

Morning Mono (Assault Bike)

3 sets:

90 seconds moderate

60 seconds recovery

Rest 90 seconds

5 sets:

90 seconds fast

60 seconds recovery

Rest 90 seconds

7 sets:

30 seconds faster

60 seconds recovery

Rest 90 seconds

Notes: Goal is steady but sustainable on the moderate effort. The middle five rounds should be done at a consistent and painful pace. The final effort should be HARD but not all out. Don't stop pedaling on the recovery pace - this should be a slower pace that will allow you to recover while still moving.

#WallSitWednesday

4 Rounds:

60 second wall sit (hands on head)

10 kb ohs (44lbs)

30 second wall sit (45lb plate on lap)

Rest 90 seconds between rounds

Reverse Tabata Assault Bike

8 Rounds

:10 Sprint

:20 Rest

-Rest 4 Minutes-

8 Rounds

:10 Sprint

:20 Rest

Notes: Theme of today was stamina. The reverse Tabata is bad enough, but after wall sits made it that much worse. It can be hard to get the bike up to speed in just :10 seconds so start pedaling again with 2-3 seconds left during each rest period.

3 Rounds

20 push-ups

10 plate ground-to-overhead (35)

500m assault bike

Notes: This should be a burner with the goal to sprint through unbroken. First round met that goal, but I had to take a short break during second and third rounds (push-ups) because I was FEELING the burn in my triceps. Still not fully recovered from all the dips on Sunday. 

"Lizzie"
21-15-9 reps of:
sandbag cleans (100)
dips

Notes: This play on Elisabeth uses the same rep scheme but subs a sandbag for the barbell. Focus on pressing fast out of the bottom of the dip - the only time you should press slowly is when trying to gut out another rep or two at the end of a set.

Sunday 150830

45-30-15 reps (or seconds) of:

abmat butterfly sit-ups

banded good mornings

l-sit (seconds)

plank hold (seconds)

Deadlift 2-3-5-10-2-3-5-10 reps

The goal is to use the load you intend to lift for 10 reps across all sets.

Used 269lbs (80% of 1RM)

50-40-30-20-10 reps of:
double-unders (double the volume with singles)
35lb unbroken kb swings

Notes: I wanted to do something quick and I saw this one on @thedavecastro Instagram. It takes the Annie template and replaces sit-ups with swings. Challenged myself to go unbroken on the swings after seeing the same in Castro's post and was able to hang on for the entire workout. 

Took a full two days off after Sunday's weighted Tabata squats - my legs and low back are still smoked. This @streetparking endurance workout looked fun -- tried to hold the "fast rounds" at 80+ RPMs and sub:30 seconds each time. The pace on each moderate round will increase as the calorie count decreases. 

Street Parking Endurance | Week 18 | May 26

Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast

Score= Total Time
Goal= Don't worry so much about the time that you mess up the paces!

Total Time (including rest): 14:53 (women's RX)