CompTrain WOD
For Time (00:00-10:00)
21-18-15-12
Burpees and 1 round of DB DT
For Time (10:00-finish)
21-18-15-12
Air Squat jumps over both DBs and 1 round of DT
Finished 1 in 10:39 and rested 1:00
Finished 2 in 9:53
Total time: 21:32-1:00rest= 20:32
8 total rounds of DB DT
WOD 24:35
1000m row
50 thrusters 25# DB
30 pull-ups
Rest 3
30 pull-ups
50 thrusters
1000 m row
100 sit-ups
Strength- 5 sets of the complex (I assume that meant no putting the bar down)
135,155,165,185,205(failed the thruster on this one)
Wod- substituted 150 DU’s for the 1000m rows
21:41-3:00=18:41 of work
Strength- 5 sets of 3 DL to 2 HPC to 1 Thruster
155, 175, 205, 225, 245
Wod Rx’d
19:38-3:00=16:38 of work
Strength complex 3 DL to 2 HPC to 1 thruster
45-55-65-75-80
WOD modified:
1000m row
35 thrusters @ 45# (only bar I have)
15 pull ups
3 min rest
15 pull ups
35 thrusters
1000m row
26:34 – 3:00 = 23:34
No Strength
WOD
With 1000 meter runs, steel block (53#) thrusters and pull-ups
1: 9:13
2: 11:45
Total=23:58-3:00(rest)=20:58
Strength 3DL + 2HPC + 1 Thruster
55/65/75/85/85
WOD
1000 meter run
50 Thrusters 35# BB
30 Pull-ups (with blue band)
Rest 3 min
30 pull-ups no band
50 Thrusters 35#BB
1.25 mile bike
26:59-3:00=23:59
Lookin’ strong, Steph!!! Great job!
21min EMOM
1st min: 7 burps
2nd min: 15 SDHP (53# KB)
3rd min: 7 S2O (2-40# DB’s)
Rest 1 min
800m run
100 V-ups
10:07
…those last 30 or so v-ups were slow going
WOD rx: 18:54 (-3min rest = 15:54 work time)
1st segment – 7:45
2nd segment- 8:09
Jackie RXD
7:22
Not mentally tough enough for 2 Jackie’s in one day
Sam
500 m row
25 dB thrusters 10#
15 pull-ups
=3:40
Wod rx
1st Jackie=7:56
Rest a bit more than 3mins more like 5
2nd Jackie in reverse=12:22…..died a bunch
CompTrain WOD
For Time (00:00-10:00)
21-18-15-12
Burpees and 1 round of DB DT
For Time (10:00-finish)
21-18-15-12
Air Squat jumps over both DBs and 1 round of DT
Finished 1 in 10:39 and rested 1:00
Finished 2 in 9:53
Total time: 21:32-1:00rest= 20:32
8 total rounds of DB DT
TABATA ABS
CAN’T WAIT TO BE BACK AT CFJ!!!
Strength: E2MOM for 10 minutes w/ 50# DB’s
Complex of 8 DL- 5 HC- 3 Thrusters
WOD w/
1.5 miles – bike trainer, 50 thrusters (50# DB),
30 pull-ups (semi-strict in attic access opening)
1. 9:39
2. 11:12
Total: 23:51 – 3:00 (rest ) = 20:51
w/ 123#KB
10-9-8-7-6-5-4-3-2-1 Russian KBS
1-2-3-4-5-6-7-8-9-10 KB Squats
18:30
Wod for time/ 45#BB/strict pull-ups
300 singles
50 Thrusters
30 pull-ups
Rest 3 mins
30 pull-ups
50 Thrusters
300 singles
Total time 26:03
Rd 1 11:00
Rd 2 12:03
Wod rx
1st 7:16
2nd 8:03
Total time: 18:19 with rest
Actually felt better on 2nd set of thrusters, but the last row was pitiful