Friday 120608
“Hope”
Three rounds of:
Burpees
Power snatch (Men 75 lbs, Women 55 lbs)
Box jump (Men 24″ box, Women 20″ box)
Thruster (Men 75 lbs, Women 55 lbs)
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to responses.
CFJ Killer Kage: 1 complete trip
Butterfly PU practice, looked more like wriggling to get out the cocoon
WOD as rxd
= 258
Great job 5AM
219
Used 20″ box, did regular kipping pull-ups.
188 reps.
Sub’d KB Swings (45#) for Box Jumps due to injury.
=194
wod rx’d 224..great job 5 AM
Rx’d 211
10 Strict HSPU on 15# plates
15 Kipping HSPU on 15 # plates
Row distance and rest between sets with the total time previous row took:
100m row = 23 seconds
200m row = 46 seconds
300m row = 1:07
400m row = 1:33
500m row = 1:57
600m row = 2:24
700m row = 2:51
800m row = 3:15
900m row = 3:41
1000m row = 4:05
Total time w/ rests = 40:21
50 GHD sit-ups:
30/20
Hope as rxd
Burps. 18, 17, 17
Snatch 15,12, 10
BJ 30, 26, 20
Th. 16, 17, 17
Ctb. 13, 10, 9
92, 82, 73.
Total 247
Tough wod
barbell warmup – DL, OHS, back SQ, hang cleans, squat cleans @ 15 ea
snatch balance x 5
Squat Cleans
6 x 5 @ 65
3 x 3 @ 95
50 OHS @ 45
Run 400m
WOD
w/pullups/pullup attempts :/
177
“Hope” as rx’d:
Burps: 17, 13, 11
Snatch: 17, 10, 8
Box Jumps: 8, 8, 7
Thrusters: 15, 12, 12
CTB Pull ups: 11, 11, 12
Total = 172
wod w/ regular kipping pull ups
165
194
112 with 65 lbs and sumos instead of thrusters. Just had ESI in neck yesterday, taking easy for a week.
194
Hope as Rx’d
Burpees 21, 16, 14
Power Snatch 10, 9, 9
Box Jumps 31, 27, 19
Thrusters 10, 7, 9
Chest to Bar PUs 10, 8, 7
Total: 207
WOD as Rx’d = 205
35/M/164
CFJ Killer Kage: 1 complete trip
Split Jerk
5 @ 135
3 @ 185
2 @ 205
1 @ 225
1 @ 245
1 @ 265
1 @ 275
15 Strict HSPU on 45# plates (unbroken)
15 Kipping HSPU on 45 # plates (2 sets)
“HOPE”
Burpees 20, 20, 19 = 59
Power snatch 15, 15, 10 = 40
Box jump 35, 30, 36 = 101
Thruster 15, 10, 12 = 37
C to B Pull-ups 20, 20, 17 = 57
Total score= 294
50 GHD sit-ups (unbroken)
100′ Handstand walk (unbroken)
Hey folks!! If you’re interested, Phil has given us some tickets to the Tulsa Shock Game tomorrow night. They are “suite” tickets with a cash bar.. let Breck or myself know and we can get you set up tomorrow!