#slam balls

[embodyment]

WOD #4 - 2/12/17

Today was crazy! There was basically two workouts in one class time. First we did:

4 rounds - 3 minutes each

15 step ups @ 20”

15 push ups (green + purple band assisted)

And as many 20lb dB snatches as I could before times up

I only ended up doing a total of 43 DB snatches.

The second WOD was an 16 minute EMOM where we rotated through the following:

15 Russian KB swings (12kg)

10 calories on the bike

25 sit ups

15 slam balls (20lb)

I thought this second half would be easier, but it was brutal. Everyone seemed crushed by today though, so at least I had solidarity in my misery.

[embodyment]

WOD #5 - 11/9/17

Today’s WOD was so hard. Probably cause it relied on shoulder and core strength which are my like two weakest areas. Also there was really no rest, just 30 minutes of work.

30 min EMOM - rotate through these every minute on the minute. So we did 6 rounds of 5 movements.

200 ft bear hug d-ball carry - I did 50lb

8 HSPU - can’t do those, so I did 20lb dumbbell push press.

14 floor wipers with ball between feet - These were weird. Wasn’t sure I was doing them right, but they weren’t the worst thing?

15 ball slams - I did 20lb

200 ft crab walk - this was a really aggressive goal. The coach admitted that no on in the earlier class could manage to get it done under a minute. So I scaled to 50ft crab walk for the first 3 rounds and did 50ft bear walk for the last 3.

After my last bear walk I just spent some nice time laying and dying on the gym floor. At least I’m done with the gym for this week!

[embodyment]

I may be slacking on posting my workouts, but I haven't been slacking on doing them! For missing yesterday's post, you can have a post-workout selfie today! The rain / humidity had my hair super wavy. Wednesday: 6/21 Pre-WOD: Power cleans. I got a 65lb one max rep. WOD: 12 minute AMRAP with a 1 mile run buy in followed by sets of 10 power cleans at 55lb and 15 burpees. Since I'm a slower runner, I trimmed my running down to 1200km. Still only managed to get through 10 cleans and 14 burpees. 12 minutes is no time at all! Thursday 6/22 4 rounds not for time - 200m farmers carry @ 12kg - 20 knee raises - 400m running - 20 rotational slam balls @ 20lb - 6 Turkish Get ups. (Bodyweight)

[embodyment]

6/8/17 - WOD

Today's workout was a good one. Having completed it means I'm done for the week! 1 week of June down, 3 to go. I did 4 rounds of: - 2 Turkish Get Up (bodyweight) - 10 calorie rowing - 50m Farmer's Carry @ 16kg - 12 rotating slam balls @ 20lb After the workout I did a one mile run that took me 12:01.

[embodyment]

5/17/17 - WOD

All I had hoped for today's workout was that there would be sit-ups and no running. Fortunately both came true! We did a 28 minute EMOM where you rotate through a different movement every minute on the minute. We did: - 100ft one hand over head kettlebell carry. 12kg was too hard to keep up so I did 8kg. I had no problem on my right arm, but my left had trouble keeping the bottom of the bell facing the ceiling. - 15 sit ups. Should've been 20, but I'm too slow to do 20 a minute. :/ - 30 shoulder taps. These are hell, but I love doing them. - 12 slam balls against the wall @ 20lb. I probably could've done 30lb, so I'll keep that in mind for next time. For tomorrow I'm hoping the WOD had jump rope or deadlifts. I wouldn't look forward to running, but I'd do some running.

[embodyment]

4/3/17 - WOD

I didn’t want to leave bed, but the WOD didn’t seem bad at all, so I used that as encouragement to get me to the gym on time.

Pre-WOD was 1 strict Press + 4 push press 5×5. I did it at 45lb. I’m getting more and more comfortable using the full weight women’s bar.

The WOD was decreasing rep sets: 10-9-8-7-6-5-4-3-2-1 Slam ball @ 20 lb Burpees Step -ups @ 20"

I did it all in 19:30. Compared to last weeks 30-20-10 model, I’d much rather do more rounds of less reps.

I feel like my slam balls were sloppy, but I also feel like I didn’t have any idea how to do them. Lift up and throw down? Every time someone gave me advice I got more confused. 🤷🏻‍♀️

Burpees still slow me down, but they are feeling quicker. Still feeling good at 20" step ups. Manageable, but still challenging.

[customgymequipmen]

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[smartfitnessresults]

Are Pull Ups Good For Triceps ? | Smart Fitness Results

Pull-ups help build strong triceps. Even if the correct pull-up variation, like as reverse pull-ups, can engage the triceps, the workouts that are meant to push rather than pull train these muscles the most. Push-ups, dips, bench presses, and overhead presses are a few exercises that specifically target the triceps.

How to Perform Pull-Ups for Triceps Workout?

Assisted Pull-ups

Straight arm pull downs

Eccentric Chin Ups

What Are Some Advantages of Pull-Ups?

Pull ups strengthen your back muscles

Pull ups improve your grip strength

Pull ups challenge your muscles

Pull ups help improve mental health

Tricep Pull ups are a fantastic exercise for developing upper-body strength. They do not, however, actually exercise the triceps. Instead, pull-ups work your core, shoulders, and chest. Exercises involving a pushing motion are the most effective at activating the triceps.