“The Columbus Day Voyage”
“Pinta”
For time:
10 Thrusters 95/65# Rx+115/80# MRX 75/55#
12 Power Cleans
14 C2B Pull-ups MRX Pull-ups
92 Double Unders
Rest 2 minutes/make load adjustments
“Nina”
For time:
10 Thrusters 115/80# Rx+135/95# MRX 95/65#
12 Power Cleans
14 C2B Pull-ups MRX Pull-ups
92 Double Unders
Rest 2 minutes/make load adjustments
“Santa Maria”
For time:
10 Thrusters 135/95# Rx+155/105# MRX 115/80#
12 Power Cleans
14 C2B Pull-ups MRX Pull-ups
92 Double Unders
Pre-WOD strength (EMOM alternating movements)
Thrusters / Power Cleans / Assault bike cals (instead of DUs)
5@95 / 6 cals
4@115 / 6 cals
3@135 / 6 cals
2@165 / 6 cals
1@195 / 6 cals
*
WOD rxd with modification of skier jumps in place of DUs
Pinta: 3:16
Nina: (5:16-10:05) 4:51
Santa Maria: (12:05-17:05) 5:00
(17:05-4= 13:05)
Strength up to 115#
WOD RX weight and pull-ups
1. 4:15
2. 11:24
3. 18:41
– 4:00 = 14:41
Strength-5,4,3,2,1 of thrusters and power cleans
Up to 185
Wod Rx’d
16:24-4:00=12:24
Strength
1st min: 5 Thrusters@95#
2nd min: 5 Power Clean@95#
3rd min: 50 DU’s
4th min: rest
5th min: 4 Thrusters@115#
6th min: 4 Power Clean@115#
7th min: 50 DU’s
8th min: rest
9th min: 3 Thrusters@135#
10th min: 3 Power Clean@135#
11th min: 50 DU’s
12th min: rest
13th min: 2 Thrusters@185#
14th min: 2 Power Clean@185#
15th min: 50 DU’s
16th min: rest
17th min: 1 Thrusters@205#
18th min: 1 Power Clean@205#
19th min: 50 DU’s
WOD
As Rx’d
“Pinta”=2:47
“Nina”=4:04
“Santa Maria”=5:01
Total time=15:52-4:00(rest)=11:52
WOD MRx with pull ups and 18 cal bike
19:40
Took it easy on weight to test out my knee
Strength
55/65/75/85/95
5 burpees subbed for DU’s
WOD 55/65/75, pull-ups, 18 burpees subbed for DU’s
17:07-4:00=13:07
Strength
Thrusters & PC: 65-80-95-105-115
50 dubs each round
–
Wod as rxd
“Pinta” – 2:53
“Nina” – 3:43
“Santa Maria” – 4:19
14:55 – 4:00 = 10:55
Bleh, that was hard..
wow! Nice Georgie!
Strength/skills: Thrusters/Cleans/Cals bike (8)
5@95, 4@115, 3@135, 2@165, 1@185
WOD Rx:
1. 2:23
2. 3:36
3. 5:18
Total: 15:17 – 4:00 = 11:17
Strength & Conditioning
Min 1: 5 Thrusters (75/75/95/95/95)
Min 2: 5 Power Cleans (75/75/95/95/95)
Min 3: 40 DU’s (all rounds were unbroken)
Min 4: 12 GHD’s
WOD Mrx
“Pinta” – 3:03
“Nina” – 3:56
“Santa Maria” – 5:43
16:42 – 4:00 = 12:42
big slice of humble pie when you work out next to the Carter’s – Great job Royce & Cindi!!
thanks breck!
Strength: 65-80-11-135-155
WOD RX: 13:43 – 4 = 9:43
(2:16, 3:15, 4:12)
50 DU in strength
Strength w/50 DU each round
65-80-95-110-125
Wod w/pullups, everything else rx
1- 3:16
2- 4:12
3- 6:08
Total – 17:36 – 4= 13:36
Strength
Thruster
95-115-135-185-206
Pc
95-115-135-185-96
Dubs:
10 cal bike
Wod rx
15:03 – 4:00 = 11:03
Strength
95,115,135,185
Wod RX
1. 2:25
2. 3:27
3. 3:38
Total 13:30-4:00= 9:30
Strength at 135#. Worked on dubs… getting better.
WOD:
RX weight, PU for C2B, singles but doubled the reps.
13:57
Knee felt great!
Really cool WOD Mr. Berry!
Abigail:
Strength up to 25#
WOD:
Thrusters and cleans @20# for entire WOD. Skier jumps for dubs, 3 PU for C2B.
14:34
Strength 2@185, 1@205
30 dubs
Wod rx 17:00-4:00
Strength:
Up to 206…
____
Wod RX
16:15 – 4:00 = 12:15
Modified: Stayed with 55# for all three WODs, ring rows, single unders.
1. 2:49
2. 2:56
3. 3:02
Strength: thrusters, power clean, 10 dubs
5@95, 4@115, 3@135, 2@185, 1@205
WOD RX:
0-2:38
4:28-7:59
9:59-15:23
15:23-4:00= 11:23
Strength:
5’s@95
4’s@115
3’s@135
2’s@165
1@185
WOD Rx w/bike
2 cal at cap, finished after a little breather
Strength
65-80-95-115-125
Wod RX
16:15-4:00= 12:15
Cute boys on the pic today- especially that one in the back!
Strength up to 105#
Did some DUs and C2B
WOD Rx
1. 4:30
2. 4:30
3. 6:05
19:05-4=15:05
Thrusters and cleans unbroken; small sets on C2B and multiple sets on DUs (not terrible but not great today either)
Power abs w/Chrissy and Vineet
WOD rx weight – subbed snatch for thruster.
22:11-4= 18:11
Knee is a little better so I gave it a shot tonight. Stayed light.
Strength – up to 85# with 30 singles
WOD all at 55# with 92 singles and regular kipping pull ups
Made it to 8 pull ups in Santa Maria
Wod done in garage Tuesday
RX’d except for bike for dubs
= 14:25-4 = 10:25