September 28, 2017

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.

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25 thoughts on “September 28, 2017”

  1. 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. 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.

  3. 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)

  4. 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

  5. 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

  6. 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

  7. 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!

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

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