Thursday 140814
5 Rounds, each for time of:
500 Meter row
Rest 5 minutes between each round.
Post each 500 meter row time to responses.
Compare to March 4, 2014.
Thursday 140814
5 Rounds, each for time of:
500 Meter row
Rest 5 minutes between each round.
Post each 500 meter row time to responses.
Compare to March 4, 2014.
Strength: EMOM for 10 minutes
1 power clean + 5 push jerks
Used 135#
*
WOD: 500m row sprints w/ 5 min rest
1st: 1:30
2nd: 1:32
3rd: 1:36
4th: 1:38
5th: 1:38
Total time: 8:04
Avg time: 1:34 (pr) last time was 1:37
Rowing at home:
Warm-up – Fish game 1170
Row 500m rest 2min btwn
2:19.6
2:11.0
2:09.7
2:09.9
2:08.5
1:37.6
1:43.3
1:48.7
1:48:7
1:44.2
EMOM 10 – 1 Power Clean + 5 Push Jerks @ 155#
1st 7 minutes completed, 4 PJ round 8 and 3 PJ rounds 9 and 10
WOD as rx’d
1:36.9
1:36.7
1:36.3
1:38.0
1:36.5
EMOM 10: 1 Power Clean + 5 Push Jerks
Minutes 1-5 @ 135
Minutes 6-10 @ 155
Should have went 155 the whole time
WOD:
1:43
1:43
1:43
1:44
1:45
Total: 8:38 (0:19 PR)
Average: 1:43.6 (0:03 PR)
I wasnt sure if I was going to be able to walk after the last 500. This workout doesnt get any easier after you’ve done it a few times, thats for sure.
Strength @ 85#
1. 1:44 pr!
2. 1:56
3. 2:01
4. 2:01
5. 1:57
Tried decreasing the dampener from 8 to 7 on 3 and 4. Obviously it didn’t help.
Strength @ 135#
1.42.4
1.42.6
1.44.9
1.49.5
1.48.1
Strength 65#
5x500m row
1:56
1:56
1:54
1:54
1:54
3 mile run to shake the lactic acid out 🙂
Breck and Andy, I was looking back to see how many times this workout has been programmed and I found a video of the sled drag workout from the 2010 sectionals you mentioned yesterday. I’ll post it in case you were looking to bring back some memories haha
http://www.youtube.com/watch?v=N07dkmSTiUU
Brew City CF in Milwaukee (yesterday)
W/U w barbell
3 rds
10PP
10FS
10HPC
5×2 ascending PC with 90 seconds rest
2@145
2@155
2@165
2@175
2@185
WOD
3 rds
500m row
10 thrusters 135#/95#
1min rest
First rd finished@4:19, second @10:11, third@15:30
Strength of emom for 10 mins of 1 power clean +5 push jerks @115lbs.
WOD of 5 X 500m rows.
R1 1:40
R2 1:44
R3 1:45
R4 1:48
R5 1:44
Average 1:44 pr
strength @75#
I HATE THIS WOD..UGH!
1:54
1:56
2:00
2:06
2:00
5’7″/38/175
EMOM for 10 Minutes:
1 Power Clean + 5 Push Jerks @ 95#
WOD
1:34.3
1:35.9
1:36.3
1:37.9
1:37.8
Average=1:36.4
Thanks Lucas. If you look at the end. You can see breck lying down about to die.
Strength 10 min EMOM @ 155#
WOD
1:35.7
1:39.9
1:46.1
1:45.5
1:46.7
Strength with #135
WOD:
134.6
153.8
159.7
153.5
212.2
I don’t know why people worry about this wod? It just seem to get easier and easier as I went really
Power clean + 5 jerks w/95#
WOD
148.2
148.9
153
152
154.2
Average: 151.26
Tied PR!!! Haha (last time was 151.24)
Strength 135#
Wod: 128.9,131.1,134.0, 135.2,135.8
Avg 133.0
An hour later I’m still crosseyed
Strength w/ 95lbs.
WOD
1:54.7
1:56
1:58.3
1:58.3
1:57.8
Great job, nooners!! Michelle- you are AMAZING! 😉
3 Rounds:
250M Row
10 KB Swings (70/55)
10 Burpees
10 KB Swings (70/55)
10 Burpees
10 KB Swings (70/55)
250M Row
Rest 30 seconds btw rounds
13:42
Strength
1 PC 5 push jerks EMOM @ 65#
Should have gone heavier
Rows
1:54.6
2:03.4
2:11.2
2:14.5
2:11.0
Total 10:34.7
Avg 2:06.8
Strength with 100#. Should’ve gone a little heavier
WOD:
2:04
2:07
2:02
2:06
2:04
strength
5 min @ 135
5 min @ 155
1:49
1:51
1:53
1:52
1:51
average=1:51
Strength with 165# complete
1:35.8
1:40
1:49.1
1:47
1:42.9
Avg= 142.98
Strength with 165# complete
“Regatta Regatta”
1:44 – 1:52
Avg= 1:48.405
Strength
165
WOD Rx
138.9
141.1
140.8
142.6
141.6
Avg 141.0 (pr)
Strength 95#
145.5
148.6
156
155.3
156.1
Screw you Shawn!
STR: EMOM for 10
1 power clean + 5 Push Press/Jerk
10 rounds @105
WOD:
1 – 1:53.1
2 – 1:59.6
3 – 2:02.5
4 – 2:01
5 – 2:04.7
EMOM for 10min 85#
2:02
2:03
2:02
2:03
2:00
EMOM 1PC&5PJ for 10 min
185
wod
1:56
1:58
1:59
2:00
2:00
Tanner, had to beat you decimal places since you killed me in rowing!
Strength with 135#
WOD
1:40.1
1:42.5
1:48.9
1:50.3
1:46.5
Boot camp w/Missy, Lisa, Stephanie, Joan and Jennifer L. (glad you joined us Jennifer..hope you will be there next week). Michelle, where have you been?
Warm up:
2 minutes jump rope
30 jumping jumps
10 push ups
10 overhead squats
2 minutes of jump rope
Word out 1:
(Start w/1 inch worm, then 1 inch worm, 2 burpee box jumps, then 1 inch worm, 2 burpees box jumps and 3 dips, then 1 inchworm, 2 burpee box jumps, 3 dips, 4 KB High pulls…etc…working all the way to 10 DB thrusters.
1 inchworm
2 burpee box jumps
3 dips
4 kettlebell high pulls w/Kettlebells
5 hanging knee raises
6 jumping squats
7 Kettlebell swings
8 sit ups
9 push ups
10 Dumbbell thrusters
Work out 2
2 rds
10 Wall balls
20 Jumping pull ups
30 Kettlebell swings
40 sit ups
Work out 3
7 min AMRAP:
14 lunge steps ( 7 ea leg)
14 crab kickers (7 ea leg)
14 mountain climbers (7 ea leg)
Plank hold as long as you can…(not sure if you girls did this as i had to start the 6:30 class)
See everyone next Monday!!! Got a fun osbtacle course planned