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WOD for Wednesday 1-8 and Thursday 1-9-14

January 8, 2014

WEDNESDAY

Athlete’s choice, monostructural 10 Minutes Zone 1 (65-70% perceived exertion).

10 Minutes Mandatory Stretch and Roll Out

WORK–  

In 5 Minutes:  As many unbroken sets of 10 Wallballs as you can. Wallball cant stop, cant touch the ground.  9 wallballs = NO REP.  10 Unbroken.  No line fouls, no stopping etc.

Rest 3 Mins

In 5 Minutes :  As many unbroken sets of 7(men) 5 (women) toes to bar.  Both toes touch, swing stays rythmic.  1st Scale is Knees to Elbows.  Second Scale is Rythmic Hanging Knee Raise.

 

THURSDAY

WORK- AMRAP in 5 of 1 Squat Clean/ 1 Split Jerk @ 165/100.  Score is one point for each action, so 5 times through the cycle plus 1 Squat Clean would = 11 points.  

Strength 1-  If you have 5 or more HSPU’s then  3x max reps handstand pushups.  Rest 3 minutes between attempts.  If you have 4 or less HSPU’s, substitute Shoulder Press 3x Max reps @ 50% men 40% women bodyweight.

Strength 2–  Handstand Athletes–  2x max reps Shoulder Press @ 50% BW.  Shoulder Press Athletes– 2x max reps Seated Dumbell Press at 2/3rds of your barbell weight.

Finish with 100 ab contractions.

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40 comments

  1. Wall Balls 8 sets/Toes to Bar 8 sets scaled


  2. Wall balls 8
    Toes to bar 4. Failed twice on 7th rep!!!


  3. T2B = a pathetic 0
    wall balls = another pathetic 2

    obvious weaknesses to work on


  4. Wall Balls = 7 (Being tall finally paid off!!!!)
    T2B = 8 scaled


  5. 5 Wallball cycles. 5 Toes to bar. Did yesterdays 10-8-6-4-2 HB Back Squat at 225/250/275/300/325 Did Shoulder rPress on the same scheme and went 115/135/150 miss (x4)/ 150/ 160 miss (x1)

    3x 10 Reps of Butterfly. Slowly regaining that skill, capacity and (surprisingly, to me) re-toughening my hands, which got girlishly soft during my hand injury convalescence.


  6. WB..5 legit….. perhaps
    TTB…I just sort of hung around….6 very modified


  7. WB 4…. T2B scaled 7


  8. Wallballs 6 rounds, definitely Legit.

    T2B 5 rounds…I know these were legit because I think the tips of my big toes are bruising from slamming in to the bar 48 times. My abs completely went in to failure on the last rep of round 6…bummer.


  9. WB 6
    Ttb 4


  10. WB -4
    T2B-6 RX


  11. OOPS This is all new to me!
    WB-4 – tried 7 rounds
    T2B-6 RX


  12. WB 9, hanging from the bar and flailing my knees up while trying hard to the right swing – 6 rounds but I call this a scale squared


  13. Wallballs – 4 pretty much all touching the guys line. I find that aiming for this allows for more wins and less misses!
    T2B – 6 on round 7 I failed at #4 – Super mad!


  14. Felt totally refreshed after this day of recovery! Did 10 minutes on treadmill varying incline and speed. Then 10 minutes roll and stretch.

    Wallballs = 0 or 1 scaled (2 or 3 skimmed the line).
    T2B = 5 rounds scaled to high knee raises.


    • Is that you being facetious?


      • I am NOT kidding. I felt awesome after the gym today.


  15. AMRAP Squat Clean + Split Jerk = 12 rounds @ 135
    Shoulder press = 25 @ 105
    Seated DB Press = 27 @ 60


  16. AMRAP Squat Clean + Split Jerk= 10 rounds @ 135 and off blocks
    HSPU 10,8,7=25
    Shoulder Press @ 90lbs. 10,8,7=25


  17. Started the morning with a catalyst workout:
    5 rounds of 2 cleans + 1 push press at 135

    4 rounds of 3 snatch push press + 1 snatch balance at 110.

    Then cfcb wod
    Sq clean/jerk=25 reps Rx

    Hspu’s=38
    Shoulder press=28@85lbs


  18. AMRAP Squat Clean/Jerk @RX – 12 rounds
    SP @ 105 – 25
    DB Press @ 60 – 27

    Good to be back. I am sure you all thought I forgot how to get there. 😀


  19. WB 2
    Toes to bar 5

    Hand stand push-ups 47
    Shoulder press at 85lbs – 43


  20. Brian Tyle: makeup of yesterday’s work WOD and today’s strength WOD
    Unbroken sets of 10 wall balls in 5min = 6 perfect sets, 1 no rep set
    Then max effort at 115lbs shoulder press X3 = 27 reps
    Then Max effort of dumbbell presses at 60lbs X3 = 42 reps


  21. Thursday AMRAP 31 at 70lbs
    I did the shoulder presses, but don’t remember my #s. 17 and 21? at 60 and 40.


  22. AMRAP- 19@60=38

    SP- 15@50

    DB- 23@30


  23. First day back! Felt great to work out again. Tooled around with some body weight work and light barbell sets. Finished with 1 mile walk at 10% incline


  24. Holy Almighty Mother of Triceps!

    AMRAP 12 rounds RX

    HSPU 20, 10, 11 total 41 My eyeballs literally felt as if they were about to pop out of my skull doing # 20 on my first set…couldve maybe pushed out 1 or 2 more but I felt it wasn’t worth losing an eye.

    SP @95 9, 10, 8 total 27


  25. Wednesday: 6 toes to bar sets, 5 wall ball sets.
    Thursday: 36 points RX for clean squats/press jerk. 56 HSPU my arms were shot. 30 shoulder press @105 body weight 195


  26. AMRAP Ground to Overhead (can’t squat clean – shoulder pain): 30 @ 80lbs

    SP: 30 @ 55lbs
    DB: 42 @ 30lbs

    rowed 1 mile


  27. Squat Clean/Split Jerk = 12 rounds (24 points) at 85; Andrea kicked ass on this one completing 22 rounds I think AND she did it at 105lbs!!!!

    SP = 21 @ 70
    DB = 29 @ 40

    Spent a few minutes rolling my shoulders after that work; want to be able to lift my arms tomorrow.


  28. WOD 26 reps/13 rounds at 135….. SP 26 at 100lbs…..DBSP 35 at 30lbs


    • Bob you actually did 60 at 35. total weight of your barbells..just trying to keep you straight


  29. Amrap…14 rnds at 135 squat clean..28…started at 165 did 3 sets and decided to move down..smartest thing I did all day.
    19×115 SP
    36X80 DP


  30. Completed 22 rounds rxd = 44 reps. I think I could push more next time . . . Thought my burn out point would creep up sooner. I was happy with this though.
    SP at 70lbs – 7-8-7 (not a strong point)
    Dumbbells at 25lbs (should have shared 20lbs with someone) – 6-6-6 . . . Something pitiful like that

    ~andrea


  31. Thursday
    24pts at 70#

    Shoulder press 18@50#

    Ran out if time for Db press. Got a ticket on my way and was late 😦


    • Thanks for posting, Blenda. Sorry about the ticket. On time is good but we’ll always work you in if you’re running behind. Dont speed for our sake.


      • The ticket was for not stopping at stop sign in my neighborhood. Who knew they were even hiding in there!


  32. Made this up today:
    C&J 16 rounds @ 105
    HSPU: 16-12-1 (fell off the wall)
    SP: 16-14-15 @ 50 lbs
    -Whitney


  33. WB – 4
    T2B – 6



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