“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
Compare to October 12, 2020.
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 with modification (Rx weights/reps; pull-ups; skier jumps in place of DUs)
Pints: 3:16
Nina: (5:16-10:05) 5:02
Santa Maria: (11:52-19:18) 7:26
Finished @ 19:18
Wod RX: 13:39 – 4 min rest : 9:39
Thrusters / Power Cleans / DUs
5@95 / 50
4@115 / 50
3@135 / 50
2@155 / 30
1@185 / 10
Thrusters / Power Cleans / DUs
5@95 / 20
4@115 / 20
3@135 / 20
2@155 / 20
1@185 / 20
Wod Rx’d
17:41-4:00=13:41
*16:24 last year
WOD mod for shoulder
Weights @ 65, 75, 85
Ring rows
0:00-2:40
4:40-7:32
9:32-12:40
12:40 total – 4:00 = 8:40 work time
All barbell sets unbroken
Activator
5@65, 4@80, 3@95, 2@105, 1@115
15 dubs
Wod RX’d
15:23-4=11:23
All Thrusters and 65# pc unbroken
Dubs were a mess
Last year
17:43-4=13:43
Activator
95,115,135,155,205
Wod RX
1. 1:51 (everything unbroken)
2. 3:04
3. 3:59
Total 12:54-4:00=8:54
Activator up to 115#
Wod rxd
15:12-4:00
11:12
Activator – 65, 80, 95, 100, 105; 50 jumping jacks
WOD – Sub jumping jacks for dubs
19:17
Strength/Activator: 5 Rounds:
1st min: 5 Thrusters (all at 95#)
2nd min: 5 Power Cleans (all at 95#)
3rd min: 50 DU’s
4th min: 15 GHD’s
WOD – Rx for 1st & 2nd segment (3rd part stayed at 115#)
*Working on butterfly C2B – self admitting to several no reps – trying to figure it out
Pinta: 3:03
Nina: 4:31
Santa Maria: 5:43
Total Time: 16:45 – 4:00 = 12:45
*Last year did entire wod MRX and was just 3 seconds faster – definitely progress 🙂
fun class – thanks breck!
typo: Santa Maria was 5:11 – not 5:43….sheesh!
Activator – 65-80-95-110-120
50 DU
WOD – rx weight, pullups
Total 17:40 – 4 = 13:40
Strength & Skills
1st min: 5 Thrusters@Pinta Load=95#
2nd min: 5 Power Cleans@Pinta Load=95#
3rd min: 50 DU’s
4th min: rest
5th min: 4 Thrusters@Nina Load=115#
6th min: 4 Power Cleans@Nina Load=115#
7th min: 50 DU’s
8th min: rest
9th min: 3 Thrusters@Santa Maria Load=135#
10th min: 3 Power Cleans@Santa Maria Load=135#
11th min: 50 DU’s
12th min: rest
13th min: 2 Thrusters@185#
14th min: 2 Power Cleans@185#
15th min: 50 DU’s
16th min: rest
17th min: 1 Thruster@205#
18th min: 1 Power Clean@205#
19th min: 50 DU’s
WOD
As Rx’d
1: 3:07
2: 4:23
3: 5:23
Total time=16:53-4:00(rest)=12:53
5 mile run
Activator
65-80-95-115-130
50 dubs each round
Wod as rxd
1) 2:20
2) 3:11
3) 4:07
Total: 13:38 – 4:00 = 9:38
Forearms blew up- had to no rep a handful of c2b, then did a lot of kipping…C2B was definitely hardest part of workout!
PR compared to last year but still didn’t feel great
(14:45)
Strength: Thrusters & Power Cleans
All rounds w/ 40 dubs
5@95, 4@115, 3@135, 2@155, 1@185
WOD Rx:
3:11
5:37
7:07
Finish: 19:55 – 4min rest = 15:55
Didn’t have it today!
Strength 5-4-3-2-1 thrusters & Power cleans @ 55-65-75-85-90
30 single unders each set
WOD w/55, 65, 70; ring rows; singles
2:50
3:13
4:04
Strength & Skills:
As written with a mixture of dubs, singles and bike cals. Single thruster @ 185# (lockout overhead questionable).
WOD:
Thrusters – MRX’d
Pwr Clean – RX’d
C2B – RX’d
18 cals on AAB for dubs
15:59
Used Activator as a strength:
Did 4 rds
4 thrusters 95, 145, 185
3 cleans 145, 185, 205
1 squat clean up to 225
Rd 5 – Did 3 singles @ 225
—
Wod RX
16:44 – 4:00 = 12:44
Activator
Thruster – 95-115-135-185-225-255(pr)
Pc – 95-115-135-185-225-255
Du – 25’s
Wod rx/mod for DU
Thrusters unbroken
Cut dubs in half
17:25 – 4:00 = 13:25
Thrusters / Power Cleans / DUs
5@65 / 20
5@80 (forget to decrease reps / 20
3@95 / 20
2@125 / 10
1@155 / 10
Wod Rx’d
15:48-4:00=11:48
All Thrusters unbroken (big win for me)
65# PC t&g/ all other cleans T&G
CTB- all sets of connected kipping
*2020 time: 16:15-4:00=12:15
Thrusters / Power Cleans / DU w/ Drag Rope
5@115/ 10
4@135/10
3@155/ 10
2@225/10
1@255/ 10 (failed thruster)
Wod Rx’d+ Weight and Cut Dubs in Half w/ Drag Rope
15:58-4:00=11:58
Activator up to 100#
Wod RX(ish) weights 65-75-85
9 banded kipping pull ups + 5 ring rows each round
20 single single doubles
0:00 – 4:46
6:46 – 12:42
14:42 – CAP (finished all pull ups/ring rows)
Completed 20 dubs after cap to finish in 21:30
Thrusters unbroken 1st & 2nd rounds – 6/4 on 3rd round.
Strength & Skills
1st min: 5 Thrusters@Pinta Load=55#
2nd min: 5 Power Cleans@Pinta Load=55#
3rd min: 10 DU’s
4th min: rest
5th min: 4 Thrusters@Nina Load=65#
6th min: 4 Power Cleans@Nina Load=65#
7th min: 10 DU’s
8th min: rest
9th min: 3 Thrusters@Santa Maria Load= 80#
10th min: 3 Power Cleans@Santa Maria Load=80#
11th min: 10 DU’s
12th min: rest
13th min: 2 Thrusters@85#
14th min: 2 Power Cleans@85#
15th min: 10 DU’s
16th min: rest
17th min: 1 Thruster@95#
18th min: 1 Power Clean@95#
19th min: 50 Singles
WOD
MRx- (singles unders)
1: 2:41
2: 3:10
3: 4:23
Total time=14:14-4:00(rest)=10:14
Thrusters & Single Unders Unbroken