Thursday 170928
Sprint Clusters For Time:
-21 HSPU or 50′ HS Walk or 150′ Bear Crawl
-42 Double-Unders
-14 S2O 115/75 RX+ 145/100 MRX 95/65
-7 Over Bar Burpees
Rest 2min
-21 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-42 Double-Unders
-14 S2O 115/75 RX+ 145/100 MRX 95/65
-7 Over Bar Burpees
Rest 2min
**Athletes choice, Repeat one of the above exercise clusters.**
Post time for each WOD and total time minus 4 minutes(rest) to responses.
Strength: 20 rep strict press max: completed with 95#
*
WOD as rx’d except did lateral barbell skier jumps in place of DU
1st: (did 150 ft bear crawl) – 1:49
2nd: 2:07
3rd: (chose the 2nd with WBs to repeat) – 2:02
*
Total time: 9:58 (-4 minutes) = 5:58
*
Core: 7 hollow rocks + 7 v-ups + 7 HR
1 min handstand hold; 1 min high plank w/ 1 PU q 10 seconds
Have fun this weekend at HOA in Missouri CFJ teams! I know you all will do great.
Strength
10@ 75lbs
5 @ 115lbs
5 @ 115lbs
20 @ 75 lbs
WOD @ MRx (3rd round bear crawls)
16:52
20 RM Strict Press @ 105#
WOD w/1 abmat on HSPU, otherwise Rx’d:
Repeated second round for third round
14:37-4:00 = 10:37
Strength: strict press
10@75#
5@95#
5@105#
20@95#
WOD:
1: 15 hspu, 1 wall walk, 21 dubs, 14 s2o@115#, 7 bb
6:02
rest 2min
2: 21 wb (20#,10′), 21 dubs, 14 s2o@115#, 7 bb
13:16
rest 2 min
3: 21 wb (20#,10′), 21 dubs, 14 s2o@115#, 7 bb
19:47
1min high plank with pushup every 5s.
Strength: Strict Press@115 (65%)
10-5-5-15
WOD Rx+ w/HPSU (1 abmat & 15# plates):
Hit time cap after 32 DUs and stopped
3:31
5:10
5:19 (almost all of this was spent on HSPUs)
Strength: Strict Press
10@95#
5@115#
5@135#
20@150#
WOD RX+ w/ Bear Crawl (repeat of #1)
#1=2:08
#2=2:41
#3=2:50
Total=7:39
20 @ 95#, about right
Wod rx’d w/ hs walk & 2x wallball rounds
Everything unbroken except hs walk
2:36
2:50
3:01
12:27 – 4:00 = 8:27
Strict Press
10@65
5@75
5@80
20@75 (60%) extremely tough by rep 18
WOD rx’d w/strict HSPU
2:01
2:35
3:12..repeated first one
Total time=11:48-4:00=7:48
Definitely should have repeated the WB one instead of HSPU at the end…shoulders were SMOKED
Strict Press:
10@35
5@55
5@75
17@65
WOD RX w/Bear crawl & repeated 2nd cluster for 3rd round.
12:48-4=8:48
Strict Press
10 @ 45#
5 @ 55#
5 @ 65#
20 @ 80# (~55% of my 1RM) – reps 18, 19, & 20 were brutal
WOD Mrx (bear crawl)
not sure what my splits were
Total time = 13:58 – 4:00 rest = 9:58
**last cluster I repeated the WBs
fun noon class! Thanks Nicole – top notch coaching & motivating!
Did the following since we have the HOA competition this weekend.
Not for time but for a good warm-up:
Everything unbroken
500 Meter row
15 Air Squats
15 Push-ups
15 Military Sit-ups
10 Back Extensions
15 Strict Pull-ups
1km Assault Bike
15 OHS with 25# Barbell
15 Strict HSPU’s
15 Toe to bar
10 Back Extensions
15 Butterfly Pull-ups
400 Meter run
15 OHS with 45# Barbell
100′ Handstand Walk (50′ down and 50′ back; unbroken)
15 GHD Sit-ups
10 Back Extenstions
15 Butterfly C2B Pull-ups
Strength: strict press
10@65#
5@95#
5@105#
20@95#
WOD:
1 (Rx w/ bearcrawls) 3:53 (dropped wt to 95 after 14 s2o (forgot we had a break))
rest 2min
2: (MRx) 3:10
rest 2 min
3: (MRx – repeated wallballs) 3:36
14:39-4 = 10:39
5.75 mi hike
30# pack
10@45
5@50
5@55
20@55
WOD with bear crawls, 75# S2O, 14# WB, tripled single under
repeated the round with WB’s
19:25-4:00=15:25
10@75
5@95
5@125
20@95 (61%)
—
WOD. Rx’d. w/ handstand walk …repeated HS walk one
11:16 – 4:00 = 7:16
—
Core/shoulder
Strength with DBs
12#-20#-25#-15#
Wod w handstand walk and repeat 2nd cluster
10:33-4:00
6:33
Strength:
10@75
5@ 95
5@ 135
20@ 95
Rd 1: 5:28
Cut du in 1/2
Bear crawl
Rd 2: 5:16
Ski jumps
Rd 3: 5:19
Ski jumps
Wall balls
Time 20:03 – 4:00. =16:03
Strict press
10@45#
5@55#
5@60#
20@65# (65%)
5k assault bike for time
11:28
Previous best was 17:45
WOD RX+ (Handstand Walk)
1. 1:19
2. 1:57
3. 2:05 (repeating cluster 1)
Total time: 9:21-4:00 = 5:21
20 strict press 115lbs
Wod Mrx with handstand walks repeated the handstand walk round
Time=12:33-4:00=8:33
Strict press – 20@95
Wod rxd w handstand walks
2:06
2:29
2:51- wallballs
11:26-4=7:26
Strength
10@65#
5@75#
5@85#
17@95# (just ran out of steam)
WOD Rx w/bear crawls and counted attempts on Dubs
1- 2:32
2- 3:04
3- 3:20 – repeat of cluster 1
12:56-4=8:56
Strict press
@115
10-5-5-18
WOD RX’d with bear crawl
10:28-4:00=6:28
first split: 1:36
Strength:
60-50-50-40