Two good work outs Animal Style and War Horse
Yesterday was not the best day and I really needed something to kick my butt and I found it. I will post what Thursdays WOD was because it was an amazing one. I had two people join me for Thursday and they both did amazing. The thought process for Thursday was that on Wed night I taught a beginner class and the guy was prior military and wanted a good push. So I had him do a ten minute amrap of 4 dead lifts, 6 push ups, 8 sit ups and a 200 meter run. So as he was working on it I started to think how could I make this even better so here is what I came up with.
Animal Style
6 Rounds for Time
2 Sand Bag get ups I used an 85lbs bag and the two with me used 45lbs bags
4 Dead Lifts 225/95
6 Burpee Box Jumps (When thriller came on it got a bit silly)
8 weighted sit ups 30lbs slam ball
400 Meter run
Animal style in order to leave the gym you had to bear crawl to the door about 35 feet and in order to get back to your weights you had to frogger the 35 feet back to your weight.
As dumb as it was the frogger i.e. explosive hip long jumps were freaking crazy hard. This took just shy of 40 minutes to complete.
Last night after a bad day I wanted to do something similar to what was programed at the gym but counting to 90 and 30 was just to much for my brain. So I came up with a fight gone bad style work out the only thing is that no rep count just move and keep moving.
Warm Up
3 Rounds of 5 Wall balls and 5 Burpees.
War Horse
5 Rounds of 5 EMOMS (Every minute on the minute)
-Double Unders
-Hang Cleans 115
-Kettle Bell Swings 62
-Slam ball 30
-Gaser
-Rest
So the way this one works if you can set a clock that will do a minute then buzz and reset and go again. On this you do one movement for a minute then move to the next no rest until the end. You should be moving for five minutes straight. As it got closer to the end moving for five full minutes did not work so well.
Animal Style
6 Rounds for Time
2 Sand Bag get ups I used an 85lbs bag and the two with me used 45lbs bags
4 Dead Lifts 225/95
6 Burpee Box Jumps (When thriller came on it got a bit silly)
8 weighted sit ups 30lbs slam ball
400 Meter run
Animal style in order to leave the gym you had to bear crawl to the door about 35 feet and in order to get back to your weights you had to frogger the 35 feet back to your weight.
As dumb as it was the frogger i.e. explosive hip long jumps were freaking crazy hard. This took just shy of 40 minutes to complete.
Last night after a bad day I wanted to do something similar to what was programed at the gym but counting to 90 and 30 was just to much for my brain. So I came up with a fight gone bad style work out the only thing is that no rep count just move and keep moving.
Warm Up
3 Rounds of 5 Wall balls and 5 Burpees.
War Horse
5 Rounds of 5 EMOMS (Every minute on the minute)
-Double Unders
-Hang Cleans 115
-Kettle Bell Swings 62
-Slam ball 30
-Gaser
-Rest
So the way this one works if you can set a clock that will do a minute then buzz and reset and go again. On this you do one movement for a minute then move to the next no rest until the end. You should be moving for five minutes straight. As it got closer to the end moving for five full minutes did not work so well.
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