Main Site WOD
5 RFT:
20 WallBalls 20/14 10′ MRX 20/10 9′
20 SDHP 75/55 MRX 65/45
20 Box Jumps 20″ MRX Step-Ups Okay
20 Push press 75/55 MRX 65/45
20 Cal Row
Rest 1 minute after each round
Compare to November 18, 2017.
*This is basically a Task Priority 5 round / Championship Fight Gone Bad*
*Athletes can pick which exercise station to start at, but must rotate in order as listed from their start position*
Did this last time in 2017. Finished then @ 30:45 (26:45 adjusted time – rest)
WOD as rx’d: started w/ row first like last time
1st- 4:10 (last time 3:49)
2nd- 5:09 (last time 5:33)
3rd- 6:01 (last time 6:00)
4th- 6:01 (last time 5:47)
5th- 5:27 (last time 5:36)
*
Finished at 30:28 (-4) = 26:28 PR not by much
Rx’d: order was box jumps/PP/row/WB/SDHP
31:27-4:00=27:27
Wod Rx’d in order as written-
29:30-4:00=25:30
WOD MRx in order as written
4 rds + 10 WBS at time cap
WOD
As Rx’d
SDHP’s were split 11-9 every round with everything else unbroken
In order written
1: 3:48
2: 3:59
3: 4:15
4: 4:41
5: 4:31
Total time=25:14-4:00(rest)=21:14
WB to 9’, step-ups
444 reps at cap
Finished after cap at 39:42
Home WOD
100 burps
100 squats
100 push ups
100 sit ups
100 lunges
32:44
…felt so sluggish today.
WOD rx
33:58 – 4:00 = 29:58
Brutal. Don’t think I’ve done this before
WOD in order as written 14# wallball to 9′ and step ups RX weights
4:40
10:21
16:38
23:29
30:24 – 4:00 rest = 26:24
1. 3:46
2. 4:05
3. 4:29
4. 5:29
5. 6:13
Lbs set in on 4th round of sdhp and I was toast
28:14 – 4:00 24:14
WOD Rx as written
1. 3:46
2. 4:47
3. 5:30
4. 6:12
5. 6:12
Total: 30:03 – 4:00 = 26:03
Post 1 mile run. (First run since calf strain)
Wod Rx’d in order as written-
31:38-4:00= 27:38
Splits:
1. 4:23
2. 5:27
3. 6:14
4: 5:27
5: 6:07
WOD RX as written:
Total time: 31:38-4:00= 27:38
Splits:
1: 4:23
2: 5:27
3: 6:14
4: 5:27
5: 6:07
Wod RX
1. 3:39
2. 3:37
3. 4:17
4. 4:31
5. 4:15
Total time 24:20-4:00=20:20
5 mile run & front squat session left my legs a little heavy….
Wod as rx’d & in order as written
1. 4:01
2. 4:12
3. 4:34
4. 5:00
5. 4:34
Total: 25:34 – 4 = 21:34
Went with Breck’s game plan, 11-9 on all SDHP and unbroken on everything else.
Compared to in 2017 – 23:02 and I noted that I went out too hot, so REALLY tried to hold back this time… goal was to stay under 5 min rounds and none under 4 min ha! Goal met. This year I started top down, last time I started with BJ’s.
well shoot, didn’t realize it was to a 10′ target. So here’s my * !
WOD modified:
double KB lunge to OH (no WB)
55# only the first round then dropped to 45#bar.
After cap 36:46
switched to step ups half way through 3rd round.
34:56 total
WOD
20# WB, 75# bar
20 rep first round and 2nd we set
15 reps everything after that.
34:28
Total reps 405
WOD all Rx except 9’ WB target
28:02-4 rest= 24:02
1. 4:21
2. 4:32
3. 4:44
4. 5:16
5. 5:10
Abs
Wod RX’d
As written
29:57-4=25:57
4:35-5-5:31-5:39-5:12
4th round is always slowest!
WOD MRX with 12#WB
34:34
So hard!