Sep 28 2017

September 28, 2017

Published by at 12:01 am under Workout of the Day (WOD)

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.

DSC_0256

25 responses so far

25 Responses to “September 28, 2017”

  1. Jeremyon 28 Sep 2017 at 6:09 am

    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

  2. Jeremyon 28 Sep 2017 at 6:14 am

    Have fun this weekend at HOA in Missouri CFJ teams! I know you all will do great.

  3. Stephenon 28 Sep 2017 at 7:11 am

    Strength
    10@ 75lbs
    5 @ 115lbs
    5 @ 115lbs
    20 @ 75 lbs

    WOD @ MRx (3rd round bear crawls)
    16:52

  4. Peteon 28 Sep 2017 at 7:17 am

    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

  5. Jimon 28 Sep 2017 at 7:35 am

    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.

  6. Kevin Fathon 28 Sep 2017 at 7:40 am

    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)

  7. Stephen H.on 28 Sep 2017 at 9:51 am

    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

  8. Blockeron 28 Sep 2017 at 10:23 am

    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

  9. Jessicaon 28 Sep 2017 at 11:42 am

    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

  10. Nikkion 28 Sep 2017 at 1:34 pm

    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

  11. Ryan Alonsoon 28 Sep 2017 at 1:37 pm

    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!

  12. Breckon 28 Sep 2017 at 1:42 pm

    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

  13. Chris Mafilleon 28 Sep 2017 at 1:57 pm

    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

  14. Angieon 28 Sep 2017 at 2:51 pm

    5.75 mi hike
    30# pack

  15. Melanieon 28 Sep 2017 at 3:01 pm

    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

  16. Shawn C.on 28 Sep 2017 at 5:49 pm

    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

  17. Jamieon 28 Sep 2017 at 5:58 pm

    Strength with DBs
    12#-20#-25#-15#
    Wod w handstand walk and repeat 2nd cluster
    10:33-4:00
    6:33

  18. Dennison 28 Sep 2017 at 6:53 pm

    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

  19. Heatheron 28 Sep 2017 at 7:17 pm

    Strict press
    10@45#
    5@55#
    5@60#
    20@65# (65%)

    5k assault bike for time
    11:28
    Previous best was 17:45

  20. Carteron 28 Sep 2017 at 7:43 pm

    WOD RX+ (Handstand Walk)

    1. 1:19

    2. 1:57

    3. 2:05 (repeating cluster 1)

    Total time: 9:21-4:00 = 5:21

  21. Mike F.on 28 Sep 2017 at 8:17 pm

    20 strict press 115lbs
    Wod Mrx with handstand walks repeated the handstand walk round
    Time=12:33-4:00=8:33

  22. Hodgieon 28 Sep 2017 at 9:36 pm

    Strict press – 20@95
    Wod rxd w handstand walks
    2:06
    2:29
    2:51- wallballs
    11:26-4=7:26

  23. Stephon 28 Sep 2017 at 10:20 pm

    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

  24. Jordan Won 29 Sep 2017 at 8:24 am

    Strict press
    @115
    10-5-5-18
    WOD RX’d with bear crawl
    10:28-4:00=6:28
    first split: 1:36

  25. Lindaon 29 Sep 2017 at 11:01 am

    Strength:

    60-50-50-40

Trackback URI | Comments RSS

Leave a Reply