Wednesday 140305
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
Compare to November 7, 2013.
Split Jerk Ladder to 215, (f)225 (20# off PR)
FGB rx’d order, sub KB swings for SDHP
WB – 31, 25, 21
KB – 25, 20, 20
BJ – 37, 30, 26
PP – 25, 18, 19
Row – 13, 13, 14
TOTAL – 337 (17 off PR)
Great pic, Laura!
C&J
1@75,95,115,135,155,165,175,185,190(f jerk but pr clean)
WOD as rx’d=315(13 off pr)
89,83,88 = 260
Clean and Jerk 10X1
75-95-105-115-135-145-155-165(PR)-175(failed jerk)-175(just failed)
WB 12/15/10 = 37
SDHP 15/13/11 = 39
BJ 21/16/18 = 55
PP 25/22/20 = 67
Row 9/7/8 = 24
Total 222 might have paced myself too much
C&J
1@75
1@95
1@115
1@135
1@155
1@165
1@175
1@185
1@190(f jerk but pr clean)
WOD as rx’d
112
101
102
total=315
C&J
1@135
1@145
1@155
1@165
1@175
1@185
1@195
1@205
1@225 (failed) couldnt get the clean
1@225 (failed) still no clean
Wod rx’d
131
108
109
Total = 348 (pr by 4 reps) plus i think i was doing better on my push press… I believe that I primarily did push jerk last time.
C+J
Up to 205#
F jerk at 225 (tied clean PR)
F clean at 235
WOD Rx’d
114
100
91 (had flashbacks from yesterdays row)
305 Total (PR by 2)
Strength: Clean & Jerk ladder. 10 sets of 1
135# for 2 sets
155# for 1 set
165# for 1 set
175# for 1 set
185# for 5 sets
WOD rx’d
WB: 20, 23, 20 (63)
SDHP: 20, 21, 15 (56)
BJ: 14, 11, 11 (36)
PP: 20, 20, 20 (60)
Row cals: 20, 15, 15 (50)
Totals each round: 94, 90, 81
Total score: 265 (improved by 53)
C&J up to 150#
WOD (65# SDHP and PP, 16# WB)
185 reps
315
Wb 30,24,20
Sdhp 27,20,17
Bj 25,21,20
Pp 30,25,21
Row 14,9,12
WB 28,20,18
SDHP 28,20,18
BJ 28,24,18
PP 28,20,18
ROW 11,10,12
301 TOTAL
Sq c&j 245, failed the jerk 3x @255
Wod 221
Squat Clean & Jerk
85-105-115-125×2-135-145(failed jerk)
Squat Clean
155- 160(PR)
“FGB” as Rx’d
206
Went easy on this one, focused on technique.
Who’s ready for 14.2?! ; )
Squat clean & jerks: up to 155# (pr)
FGB rx’d: 274 (pr)
Tied with Laura, which is HILARIOUS!!!
Squat Clean & Jerk – up to 145# (pr) by 20#
FGB rx’d – 274 (pr)
Great job, Michelle! :):)
Power clean & jerk up to 195#
FGB = 290
clean and jerk: 185
FGB: 304
I could have done a bunch more probably but just wanted to beat Jim by 1. Mission accomplished
5’7″/37/170
Squat Clean & Jerk
1@135#
1@185#
1@205#
1@225#
1@245#
1@265#
1@275#
1@285#
1@295#(failed the jerk)
1@295#
“FGB”
Wall Ball=29/25/22-Total=76
SDHP=30/20/18-Total=68
Box Jump=40/35/30-Total=105
Push Press=36/27/24-Total=87
Row=13/10/12-Total=35
Score=371
Nicole, I’m ready for 14.2!!! Gonna have a watch party at my house. Let me know if you wanna join?
Squat clean and jerk 115# (pr)
FGB RX’d 248(pr)
Rockin those dubs Laura!
Great working out with you Karin : )
4 mins of each, max reps, no rest bw
Burpees 64
Sit-ups 84
KB swings 50 lb 84
192
SC&SJ
135-155-175-195-215-225-235-245(pr)-255f
wod
WB: 20-15-15=50
SDHP: 17-15-13=45
BJ: 20-12-14=46
PP: 30-20-24=74
R: 9-8-8=25
total: 240
Squat clean and jerk
65-85-95-105-115-125-135-140-145(fx3)…frustrating..still unable to get out of squat
WOD rx’d
269…not close to pr
Great pic Laura!
Squat clean and jerk 95, kept it light
Wod 199
Glad it wAsnt the 5 round Fight Gome Bad
Second visit
Strength – Ckean and jerk 10X2
75-85-95-105-115-135-145-155-165-170(PR)
Skipped the WOD.
Nice pic Laura.
Still having shoulder issues so I did the following
Easy 35 min row = appx 6600m
5 rounds of:
5 strict pull-ups
10 air squats
Great pic Laura!
Clean and Jerk 265#
WOD Rx’d
290
C&J 195%, cleaned 205×2
FGB 212
C&J ladder up to 195# PR
FGB 281
Will, is that 195% of your 1RM? Crazy impressive!
Thanks everyone for the kind comments. I FINALLY got my dubs, only took me 2 1/2 years. I use to get so mad and frustrated I could cry. This pic. is special.
Soooo…… for everyone who still still struggles with dubs hang in there, u will get them!!!
Breck love the new camera!
Power clean/push jerk
1@105#
1@125#
1@135#
1@145#
1@155#
1@165#
1@175#
1@185#
1@200# (15# PR)
“FGB”
Wall Ball=16/10/10
SDHP=16/12/13
Box Jump=11/10/10
Push Press=26/20/20
Row=10/9/12
Score=205 (PR)
Jennifer you’re such a beast for lifting after the WOD.
C&J
135-215
FGB
WB 25,18,14
SDHP 15,11,12
BJ 17,14,12
PP 20,20,20
Row 10,5,6
219
Clean up to 195# (testing shoulder)
WOD:
Burpee Pull-ups: 12|13|12 – 37
Double Unders: 65|70|65 – 200
Sit-ups: 30|30|30 – 90
Box Jumps: 25|21|22 – 68
Row: 17|17|19 – 53
Clean and jerk up to 120#
Fight gone bad
SDHP 22-15-16
Box jump 17-13-15
Push jerk 20-20-20
Row 7-7-8
Wall ball 10-10-11
Total: 211
Compared to 228 in November :/ I think my equipment was very spaced out and my wall ball shots just died :/
WOD 225
Strength up to 125# went light today
squat clean and jerk 235# (tied PR)
FGB 239
Squat Cl and Jerk – did the last 3 with only 62#
FGB w/10# WB to 9′ target, 47# SDHP AND PP, Step up to 20″ BOX (injured calf
in boot camp 2 weeks ago and still hurts to do box jumps)
WB: 13-13-11
SDHP: 12-11-10
BJ: 21-22-21
PP: 14-14-13
Row: 8-8-7
Total: 198 (last time used 55# for SDHP and PP and jumped to box and got 191-but PR is 216)
Oh, forgot to mention what a great picture of you Laura. And congrats to you and
Michelle and on your “tied” PR!!!!!
208
Boot camp w/Missy, Lisa, Amanda and Kristi (missed you Stephanie!!)
Warmed up with a couple of minutes of jumping rope
2 rds:
10 Sit ups
10 push ups
10 squats
10 V ups
Then Tabata:
Dumbbell lunges – 20 secs on and 10 secs off for 8 sets
Dumbbell lateral raises – 20 sec on and 10 sec off for 8 sets
WOD 1
4 stations set up – all rotate through ea station for 3 rds – 1 minute ea
station with no rest between rds: (total of 12 minutes)
Stability ball pass crunch
Hop squats on plates
Med ball squat with stretch in front
Bench dips
WOD 2
2 rds:
3 wall climbs
30 Double unders or 90 singles
3 bear crawls down and back
WOD 3
5 stations set up – all rotate through first 4 stations and then do #5 station together –
all 1 minute ea (TOTAL OF 15 minutes)
Two rds of skills numbered 2 and one rd of skills numbered 1.
MED BALL:
1. With ball on hand, do a push up and roll to other hand and push up
2. Overhead Squat w/med ball with a chop to ground
DUMBBELLS
1. Rowing w/dumbells
2. Reverse lung ew/dumbbells and stand and curl arms
JUMP ROPE
1. Single jumps
2. Jump and tap heals when landing
CONES (5′ apart)
1. Start in middle of cones, shuffle to left, touch cone, shuffle to right
2. Figure 8 jog round cones always facing forward
BODYWEIGHT
1. Running in place tapping knees
2. Burpees
Finished with a few stretching exercises. Great job girls…no resting in this hour!
Remember, no boot camp on Monday…See you on Wed and Friday next week!
FGB = 303