May 10, 2016

Tuesday 160510

3 RFT

5 OHS 95/65 RX+ 125/85 55+ 75/55
6 Front Rack Lunges (stationary, alt 3 each leg)
5 SDHP
6 Over Bar Burpees

Rest 3min after 3 rds complete

2 RFT

5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees

Rest 2min after 2rds complete

1 RFT

5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees

Post total time minus 5 minutes of rest and time for each WOD to responses.

DSC_0128

28 thoughts on “May 10, 2016”

  1. Strength: OHS
    7@95
    5@105
    4@110
    2@125
    3@110

    WOD: Rx’d first set, MRx’d afterwards
    17:24 – 5:00 rest = 12:24

  2. Strength: OHS
    7@175
    5@185
    4@ (skipped)
    2@210
    4@ (skipped)

    WOD: Rx+
    3 rounds – 3:18
    2 rounds – 8:38
    1 round – 11:31

    Total: 11:31 – 5:00 = 6:31

  3. OHS
    7@75; 5@85; 4@95; 2@105; 4@95

    WOD #1 as Rx’d = 3:03
    WOD #2 as Rx’d = 6:03-7:59
    WOD #3 as Rx’d = 9:59-10:55

    Total Time = 10:55 – 5 = 5:55

  4. OHS
    7@115 should have been 125#
    5@125
    4@135
    2@145
    4@135
    WOD rx’d..should have gone heavier!
    3:09
    8:05
    10:55 lost count of burpees..seemed like I did an extra one this rd
    Total=5:55

  5. 39/5’7″/169

    Max rep set of wall ball shots (20#, 10′ target)
    Total=75

    OHS
    7@185#
    5@200#
    4@215#
    2@225#
    4@215#

    WOD
    Rx+
    Round 1=3:55
    Round 2=2:39
    Round 3=:56
    Total time=7:30

  6. strength: OHS
    7@135; 5@95; 4@95; 2@95; 4@95

    WOD as rx’d (95#)
    1) 3:30
    2) 2:00
    3) 0:50

    Total: (11:20-5) – 6:20

  7. Strength: OHS
    7@165
    5@175
    4@185
    2@225

    WOD: Rx+
    3 rounds – 4:18 (4:18)
    2 rounds – 10:11 (2:53)
    1 round – 13:01 (:50)

    Total: 13:01– 5:00 = 8:01

  8. Strength: OHS
    7 @ 95
    5 @ 105
    4 @ 125
    2 @ 135
    4 @ 125

    just not fair posting my numbers and such after Max…HA!

    Not sure my round by round times but I’m fairly confident I finished at 13:38 so that leaves me with:

    13:38 – 5:00 = 8:38
    75# (had to really modify on the lunges – right groin has been hobbling me for about a month now)

  9. If you skip the strength or skip sets how is your WOD RX compared to someone that does it all properly. That’s like I will skip strength or lowball the numbers and not develop strength and post good rested/fresh WOD time. It’s a different comparison.

  10. It’s definitely fun to try to compare your results to others, but keep in mind we’re all here for our fitness 🙂 Everybody will get out what they put in. I personally post for #1 accountability, and #2 to keep notes for the next time we do the workout.

    If you want to compete though, you should really consider doing one of the local competitions. They’re a ton of fun and you get a chance to see how you measure up!

  11. If the lifting partner (a.k.a. #Confused) didn’t take 1 and a half minutes to prepare himself for his 5 reps at 155# for OHS’s and left the skipped person enough time to complete his within the given timeframe then it might be a different story.

  12. Some super solid scores today!
    Confused; do not confuse daily training with competitions.
    Max rep set of wall ball shots (20#, 10′ target)
    Total=36
    OHS
    7@115#
    5@125#
    4@145#
    2@155# made the first failed the second
    4@145# could snatch up but my shoulder just kept giving out. Dropped weight and finished with 125lbs for 4. Just have to keep building the shoulder
    WOD
    RX / 95lbs
    Round 1=5:07
    Round 2=2:36
    Round 3=0:59
    Total time=8:42
    25 Evil wheels for punishment and weak shoulders. Paying the Piper!

  13. Hank – I’m not #confused. If I were going to call you out on the board, I’d have no problem doing so under my real name.

  14. Strength OHS – Back was hurting today so stopped after set 4
    115
    135
    145
    145

    Wod RX
    13:14 – 5 = 8:14

  15. OHS
    7@140 lbs
    5@150 lbs
    4@157(failed on 1st rep. Didn’t have time or energy to try again)
    2@160 lbs
    4@157 lbs

    WOD Rxd+
    Round 1: 3:33
    Round 2: 1:57
    Round 3: 0:50
    Total Time: 11:20-5=6:20

    Thank you, Dan for helping me re-rack my weights every lift. I appreciate it!

  16. Ohs
    95-105-115-120 then rushed and failed 130# didn’t finish last set
    Allergies and heat made for a struggle today!
    Wod as rxd
    12:27-5= 7:27
    Amazing lifts Jennifer, so strong!

  17. OHS
    7 @ 155#
    5 @ 165#
    4 @ 175#
    2 @ 180#
    4 @ 175#

    WOD as Rx’d
    5:44
    4:21
    1:24

    11:29 total time

    3x 10 back extensions afterwards because coach okie says I have a weak back, and my weights agree with him!

  18. Friday 160429

    “Starter” = 500m Row for Time
    Rest exactly 3min

    then
    3 RFT:

    500m Row
    10 Box Jumps 24/20″ RX+ 30/24 55+ 20″ Step-Ups Okay
    20 Ab-mat Unanchored Sit-Ups RX+ 20 GHD Sit-ups

    1:35.3

    14:59 – 4:35.3 = ________

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