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This is for Kelsee Bone :)

Monday, May 21, 2012

Blacksheep Workout of the Day May 21

STRENGTH / SKILL
1A. Back Squat 3/80%, 2/90%, 1/95% /  45sec rest
then
1B. Wt Chin Ups 3, 2, 1 /  45sec rest
then
1C. Shoulder Press 3/85%, 2/90%, 1/95% / rest 2min

WORKOUT
2012 REGIONAL WOD #4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

*this is very heavy, so modify weight as needed.

variation for people at home:
50 goblet squats - hold something heavy
40 pushups
30 pushpress - press something heavy overhead

50 goblet squat
30 pushpresss
40 pushups

50 goblet squats
40 pushups
30 pushpress

 

5 comments:

  1. Palmer
    'the Wittman Workout'
    7 Rounds of:
    15 KB Swings (53/35)(26lb)
    15 Power Cleans (95/65)(65lb)
    15 Box Jumps (24/20)(24")
    Finished 7 rounds in 27:02

    ReplyDelete
  2. B.Brown- Blacksheep At Home Variation

    Time: 18:22

    50 Goblet Squats/ 50 Body Squats
    30 Push Presses/ 30 Dips


    p90x Ab/core Workout: 20 Minutes

    ReplyDelete
  3. WARM UP

    Dynamic work/building up to sprints

    WORKOUT

    5 Rounds:

    400 Meter Run
    1 Minute Shoulder Press (#85)
    2 Minute Rest

    1. 6 Reps 4:15
    2. 5 Reps 8:40
    3. 5 Reps 13:15
    4. 5 Reps 18:50
    5. 6 Reps 20:20

    ReplyDelete
    Replies
    1. 2:15
      6:40
      11:15
      16:50

      Started in the second group minus two minutes except last one was right! Sorry about it

      Delete
  4. Kaleigh:

    PVC Warmup

    Dead lift for technique
    Dead lift to high pull for technique
    Over head squat for technique

    21-15-9

    Dead lift 135 pounds
    V-ups
    Burpees

    ReplyDelete