Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk 135/95#
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Compare to December 30, 2016.
200m sprint took me about 50 seconds each time.
Jogged 200 after each round instead of 400.
Wod: completed 4 TTR in round of 12
(Did a mix of T2R & T2B, #65)
Assault bike 500m sprint/1000m not-sprint
WOD Rx’d
Finished round of 12s
Wod RX: 68 reps
(8 C&J on round of 15)
Sprints
1- .37
2- .34
3- .33
4- .37
5- .33
200m run
.38
.34
.34
.34
.33
Wod RX
4/15 T2B
79 reps
HOME WOD
For time: *w/ 20# Vest
800m run
80 air squats
600m run
60 push ups
400m run
40 walking lunges
200m run
20 devil’s press (35# DB’s)
24:34
500m bike
:45, :44, :43, :42, :42
Wod RX
2/15 T2B
77 reps
Have a great weekend!
Sprints 200m sprint into 400m run
1- .42
2- .42
3- .42
4- .41
5- .44
Came in from 400m at 2:28-2:30 each round
Wod Rx’d
4 C&J into round of 15. 64 reps
200m Sprints
1- .43
2- .40
3- .37
4- .39
5- .44
WOD RX’d
2 of 12 T2B
Bike sprints
:36
:35
:35
:34
:33
Tweaked back no wod
Metabolic
500 m row sprint
All 1:44
–
Wod 135# and bamboo Vups
Finished round of 12 + 6 CNJ
I did several 200m jogs with rest in between
1:15, 1:18, 1:16, 1:13, 1:14, 1:17, 1:18, 1:17, 1:13
WOD w/75#, hanging knee raises
8 of 12 C&J
MetCon: 200m row (it was pouring outside)
:36, :37, :38. :36, :35
WOD Rx: Finished round of 9 at the buzzer.
slowly feeling stronger with each WOD. Hoping to Build Back Better
Metabolic – Bike
:40
:40
:38
:36
:34
___
WOD RX
Finished round of 12
Row sprints
55,54,53,53,52
and only did 300m row between sprints
WOD w/45# and knee raises
Got 4 C&Js in the 15’s
Max, hope your back is better!
Wod RX: 76 reps
(1 TTB on round of 15)
Sprints (9:30 crew was so Fun today!)
1- .45
2- .46
3- .47
4- .46
5- .48 (like an ice rink on that last one!)
Metabolic Conditioning Training
Every Five Minutes for 5 Rounds:
Sprint 200 meters for time
Run 400 meters
Rest the remainder of each five minute period. Post 200 meter run times.
200 Meter Time (total time after 400)
1: 0:40 (2:40)
2: 0:39 (2:37)
3: 0:39 (2:34)
4: 0:39 (2:36)
5: 0:39 (2:39)
“Open WOD 13.4”
C&J were in sets of 3 tng
T2B unbroken
Completed the round of 15
Score=90 Reps
Solo home wod after long OR day..
assault bike “sprints”
Did 500m every 3mins vs 5
:45
:46
:45
:46
:47
Rest 4 mins into open wod as rxd
2 c&j into round of 18 (92 reps)
Basically all singles on c&j’s, UB t2b until 15 (9-6) Would love to do this one with the class
Row Sprints all around :45
Wod rxd
10/15 C&J
70 reps
Sprints
:50
:49
:49
:48
:48
Wod rx
6T2B in the round of 12
At home again today
Started with 200m runs (got only 2 before the hard rain came) then .5k bike
1- :30
2- :29
3- :39
4- :39
5- :35
WOD Rx
7/15 T2B
UB C&J for 3&6; 9 was 5-4; 12 was 4-4-4 and 15 was 5-5-5
UB T2B for 3&6; then 9 was 5-4; 12 was 8-4 the just the 7 out of 15 at time cap
KP abs
Missing my CFJ peeps! Hopefully be back soon. Chrissy is doing pretty good. Got to shower today so that was a big activity in our house!
200m
:46
:42
:40
:41
:39
WOD rx
Got kind of confused counting on 12s, I think I completed it but not 100% sure.
Was halfway into the first of 18 cleans when the timer went off