April 18, 2018

Wednesday 180418

For Time:
-400m Run
-21 HSPU
-15 T2B
– 9 Front Squats 135/95 RX+ 165/115 MRX 115/75
Rest 3min
-400m Row
-21 Wallballs 20/14 10/9′ MRX 20/10 9′
-15 Bar Facing Burpees
– 9 Split Jerk (alternating feet/lead leg)
Rest 3min
-1km A-Bike
-21 KBS 24/16kgs RX+ 32/24 MRX 20/12
-15 GHD Sit-Ups
– 9 Thrusters
Rest 3min
-100 Double-Unders
-21 Pistols (alt/feet) MRX KB Goblet Lunges
-15 Power Cleans
– 9 Muscle-Ups (bar or ring)

Post total time minus 9 minutes of rest to responses.

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We will be closed this Saturday, April 21st for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

32 thoughts on “April 18, 2018”

  1. WOD w/mods and RX weights:
    1 abmat on HSPU
    20# WB Situps for GHD
    Burpee C2B for MU

    Order: Bike, DUs, Row, Run
    35:50-9:00=26:50

  2. First time doing any squats in about 6 weeks

    WOD
    1 k bike, 35#kbs, GHDs, 75# thrusters
    20 cal bike, kb lunges, power cleans, pull-ups
    400 m row, 25# dB strict press, T2b, front squats
    400 m row, 14# wb, BFB, alternating split jerks
    36:12-9:00=27:12

  3. Modified WOD w/135#
    1.0km Bike
    21 Deadlifts
    15 Hang Split Clean
    9 S2O
    -Rest 3 Minutes –
    1.0km Bike
    21 GHDs
    15 Split Snatches
    9 Bar MUs
    -Rest 3 Minutes –
    1.0km Bike
    21 Alternating Lunges
    15 Strict HSPUs w/1 Abmat
    9 Bar MUs

    Time: 32:41 – 6:00 = 26:41

  4. 50 doubles in 3:20 (previous most/best was 40 in 6:48)

    500m row, 21 strict press w/65# barbell, 9 hanging knee raises
    500m row, 21 kbs w/25#, 9 sit-ups
    500m row, 21 hang power cleans, 9 S2O

    29:22 – 9:00 rest = 20:22

  5. Wod with a few modifications:
    1st: 400m run, 21 strict DB press (35), 15 T2B; 9 front squats (135
    4:40
    2nd: 400 m row, 21 WB, 15 BFB, 9 alt split jerks
    7:40-13:02
    3rd: 1k bike, 21 KBs (55), 15 ghds, 9 thrusters
    16:02-21:26
    4th: 100 lateral barbell skier jumps, 21 KB Goblet Squats, 9 burpee C2B
    24:26-29:56

    29:56-9= 20:56

  6. WOD (subbed TTB to V-Ups and MU to Burpee-Strict PU – Shoulder)

    Run: 3:14
    Row: 4:24
    Bike: 3:54
    DU: 5:56

    Total 26:28 – 9:00 = 17:28

  7. Fun WOD – great jams – awesome class! Thanks Nicole.

    Mods: 115# barbell movements, Bamboo V-ups, Goblet Lunges, Strict DB Press 25#, C2b in place of MU’s

    Bike: 4:48

    Run: 5:11

    Row: 6:42

    DU’s: 6:38

    32:19 – 9:00 = 23:19

  8. Wod RX+ strict hspu 30# WB 70#KB
    2:50 run time 1:08
    4:15 row
    4:23 bike
    5:58 DU’s (mu’s 5/4)

    Total time 26:36-9= 17:36

  9. WOD rx’d w/strict HSPU’s, GHD’s, pistols, and ring MU’s
    In order as written
    Run: 3:06
    Row: 3:34
    Bike 4:41
    DU’s: 5:42
    Total=27:03-9:00=18:03
    SO sore from the WOD’s yesterday..felt like I was just slowly moving through the motions today!

  10. WOD with 65#
    Goblet lunges, CTB, 25#KB 14# WB’s and row instead of bike
    5:34
    5:36
    4:43
    4:40
    27:33-7:00 =20:33

    I’m so dumb I just realized I only rested two minutes in between two of the work outs!

  11. WOD RX Goblet Lunges for Pistols
    #2 4:05
    #3 7:05-11:49
    #1 14:49-18:17
    #4 21:17- 30:22

    Totally fell apart on the last one couldn’t get a ring or bar muscle up had to to burpe chest to bar. 🙁

  12. Weights: 135# bb, 55# kb, 20# wb
    Scales: c2b for mu, skier jumps, lunges
    4: 5:26
    3: 15:01
    1: 24:53
    2: 35:15

    26:15

  13. Marissa Dvorak

    WOD RX
    BMU
    Subbed 100 Dubs for 20 Cal Bike (worst decision of my life)
    26:37 – 9 rest = 17:37

    Thanks for the coaching DB! Loved having you there!

  14. WOD w/45#, 25# KB, 10# WB to 9 ft target, all runs, 150 single jumps
    seated DB press with 15# DB’s, unanchored sit ups, 25# KB alt. lunges, knee raises

    35:23 – 9 rest – 26:23

    Great class DB!

  15. WOD w/95#, burpee Pull-ups for MU, v-ups for T2B, 1 ab mat for 9 HSPU then 2 ab mats for 12 HSPU

    4. 5:24
    1. 7:34 (did Row for run)
    2. 5:42
    3. 5:08

    32:48 – 9 = 23:48

    Tabata abs w/ Chrissy and Taylor!

  16. WOD rx’d w/strict HSPU’s, GHD’s, pistols, and ring MU’s
    Bike: 3:41
    Row: 3:51
    DU’s: 5:10
    Run: 3:32
    Total=25:14-9:00(rest)=16:14

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