April 14, 2014

Monday 140414

3 Rounds for max reps of:

3 Minutes to complete:

Row (Men 500 meters, Women 400 meters)

Max rep back squats with remaining time (Men bodyweight, Women .68 x bodyweight)

Rest 3 minutes

then

3 Rounds for max reps of:

90 Seconds max rep hip extensions

90 Seconds max rep GHD sit-ups

Rest 3 minutes

Athletes choice of WOD to start with.

Post results for both WOD’s to responses.

 

Woods & Weights

31 thoughts on “April 14, 2014”

  1. WOD 1 –
    Back Ext: 35-56-50 = 141
    GHD Sit Up – 28-26-22 = 76
    WOD 2 –
    Back Squat @165: 9-10-9 = 28
    First time back squat in over 3 months and it felt like it.
    •••••••••••••••••••••••••••••••
    SPARTAN CHALLENGE REMINDER:
    TOMORROW is the last day to receive a free Under Armour t-shirt with your registration. So if you’ve been thinking about competing be sure to get registered and don’t miss out on the free gear!

  2. WOD #1:
    Row: 1st (1:38); 2nd (1:42); 3rd (1:46)
    Back squats (*can’t clean yet my body weight so did back squats from rack):
    used my body weight of 265 lbs. 1st (14 reps); 2nd (12 reps); 3rd (11 reps)
    Total back squat reps: 37 reps
    *
    WOD #2:
    GHD hip extensions: 1st (40); 2nd (40); 3rd (40). Total reps – 120
    GHD sit-ups: 1st (20); 2nd (20); 3rd (20). Total reps – 60

    After both WODs did 265# for 1 more set of 12 reps.

  3. 37/5’7″/175

    WOD#1
    Row/Back Squat @ 185#
    1:44.3/17
    1:44.6/17
    1:45.6/17
    Total squats=51

    WOD#2
    Hip Extensions/GHD Sit-ups
    30/23
    40/23
    35/25
    Hip Extensions=105
    GHD Sit-ups=71

  4. BE 105
    Hip E 65, not all the way back
    Total 170
    400 m row
    Back squats as Rx’d 7, 8, 10 total 25

    Anyone else thinking rowing first is a way better option??

  5. WOD 1
    Rowing and back squats @ 90#
    BS 17-14-12

    WOD 2
    Back ext-38-38-38=114
    GHD Sit ups-20-20-19=59

    Killer workout today

  6. WOD 2:

    Back Ext: 40,40,40 = 120
    GHD Sit-ups: 25,27,26 = 78
    Total = 198

    WOD 1: (from ground) BS @ 95# (scaled up 3 lbs, ha)

    10,11,12 = 33

    I would recommend doing the Row/BS first.

  7. Strength: Back Squat 10×3 @ 200

    Missing Saturday so did the WOD today (regretting that decision now):

    In front of a clock set for 12 minutes:

    1 minute of double-unders

    1 minute of alternating one arm dumbbell snatches (50#)
    2 minutes of double-unders

    2 minutes of alternating one arm dumbbell snatches

    3 minutes of double-unders

    3 minutes of alternating one arm dumbbell snatches
    Rest 3 minutes, then

    In front of a clock set for 12 minutes:
    Row for max calories
    Rest 3 minutes, then

    In front of a clock set for 12 minutes:
    1 minute of burpees
    1 minute of squat cleans (135#)
    2 minutes of burpees
    2 minutes of squat cleans
    3 minutes of burpees
    3 minutes of squat cleans

    DU’s: 99-117-160=376
    Snatch: 13-25-40=78
    Row: 178cal (2840m)
    Burpees: 16-24-32=72
    Sq. Clean: 5-9-12=26

    Total reps: 760
    Row was completely miserable.

  8. Crossfit rubicon
    Strength strict shoulder press sets of 5
    95#
    115#
    135#
    175#
    195#

    WOD 400m farmers carry. 2 110lb jugs
    4:15

    They said “you all don’t mess around as crossfit jenks” haha

  9. WOD 2
    Back ext.- 43, 43, 38
    GHD sit ups- 28, 23, 20
    WOD 1
    195# from the ground
    0 failed twice, 4, 6.
    Tough WOD
    I’ll remember to do the row first next time

  10. Paul 40/m/165/5'9"

    WOD 1
    3 rounds of 500m row
    Back Squat from rack at 165# 8-7-7=23
    3 min rest between each round

    WOD 2
    3 rounds
    90 min hip extension 30-35-30=95
    90 min GHD Sit ups 30-25-20=75

    Total reps 193

    Good job Ron.

  11. M/48/180

    GHD Hip extensions 36,36,36
    GHD sit ups 25,23,20
    Total 176

    Back squats @ 155#
    6,8,10
    Total 24

    Total reps 200

  12. Did WOD 2 1st
    Hip Extension: 50,45,50=145
    GHD Sit-ups: 25,23,24=72

    WOD 1: Row:1:48, 1:46, 1:46
    175# from rack (ideal body weight)
    8,8,7

  13. WOD#2
    Row/Back Squat @ 185#
    1:49/7
    1:50/7
    1:45/7
    Total squats=21

    WOD#1
    Hip Extensions/GHD Sit-ups
    42/24
    42/22
    42/22
    Hip Extensions=126
    GHD Sit-ups=68

  14. Hip extensions 37-43-46
    Ghg sit ups hands to floor and to toes 19-20-20

    Row 400 m 1:45/1:45/1:41
    Back squat 95# 10-10-11

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top