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.
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
OHS
7-5-4-2-4 @ 55-65-75-80-85
WOD MRx’d
1 = 5:00
2 = 3:31
3 = 1:23
Total Time 14:54 – 5:00 rest = 9:54
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
Strength: OHS
7@95
5@115
4@125
2@130
3@125
WOD:Rx
17:14 – 5:00 rest = 12:14
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
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
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
OHS
7@ 105
5@ 112
4@ 125
failed @ 135
2@ 130
WODs as Rx’d
1) 3:31
2) 1:51
3) :43
Total- 6:05
Great pic, Laurie!
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
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
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)
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.
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!
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.
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!
Srength: OHS
7@155
5@165
4@175
2@185
4@175
—
WOD. Rx’d.
Total: 10:48 – 5:00 = 5:48
Strength
25-35-45-55-45
Wod w/45
9:55
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.
Strength OHS – Back was hurting today so stopped after set 4
115
135
145
145
Wod RX
13:14 – 5 = 8:14
It does sound like you have a bit of a guilty conscience though. Cool hair BTW.
OHS up to 185×2
–
Wod with 95#
11:14-5=6:14
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!
OHS: Went lighter than percentages today
7 @ 25
5 @ 30
4 @ 35
2 @ 40
4 @ 35
WOD
W/35#
15:21 (- 5 min rest) = 10:21
7 125
5 135
4 145
2 165 f
Wod rx 95
11:34-5 6:34
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!
OHS
115,135,145,155,145
WOD RXD
Completed 2nd set 2 rounds at 15:02
Needed to teach 6:30 101
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!
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 = ________