h1

WODs for Monday and Tuesday. Looking past the Open.

March 17, 2014

First, some thoughts on the remaining two weeks of the open and beyond:  So far we have seen 3 couplets with a time fixed at 10 (14.1) 8 (14.3)  and technical infinite, but really 6-12 minutes for most people (14.2).  Based on years past we can and should expect the time frame to stretch a little bit on at least one of the last two workouts,  my guess being 14.4.  Also, each of the preceding years there has been a relatively long triplet (3 actions in a WOD)  where the first element is simple but fatiguing, the middle element is more difficult, and a final element is very difficult.  In 2011 it was 60 OTB Burpees, 30 OHS @ 115/80 in 18 mins ( and then 10 Muscle Ups (in 2018).  in both 2012 and 13 the long triplet was 150 Wallballs, 90 Doubles and 30 Muscle ups against a 17 minute clock.

 Additionally, we have yet to see muscleups, toes to bar, thrusters, wallballs or burpees and I’d bet  money that most to all of the above will make an appearance in the next two weeks.  with those parameters in mind the wods for Monday and Tuesday may have more context.

As soon as the open is over we are into our next 12 week strength cycle.  Roughly coinciding with the months of April, May and June.   Details forthcoming, but for many of you this will be familiar ground with some changes.

 

Monday 3-17-14

Strength— Front Squat 4×8 for load

Work- 100 Wallballs/30 Toes to bar/ 10 Pistols for time  17 Minute Cap

 

Tuesday 3-18-14

Strength— Alternate between sets of a) 4×8 Shoulder press for load and b) supine rows.

Work— 50 Burpees/25  Thrusters/ 10 Muscle Ups (rings)  AMRAP in 15.

 

 

 

Advertisements

30 comments

  1. Is Mondays work in order as written or any order we please?


    • Dawn, this goes straight through from top to bottom


  2. Front Squats 205×8, 205×8, 195×8, 185×8

    WOD: 14:09 . Have to correct board. I did all 10. Pistols with left leg only. Failed to complete a right leg pistol. So may 1/2 RX


  3. 10:16 scaled to knee ups and assisted pistols. My back is finally starting to “not hurt” when I move but is still pretty tight. Wall balls felt good with little to no discomfort.

    Front Squats were light: 95, 115, 115, 115 but no pain.


  4. FS 6560=205×32

    Work 9:03rx


  5. FS = 2560 (70, 70, 85, 85)

    Work = 13:47 (I think….13 something). Did pistols with band – but actually did toes to bar for all reps 🙂 yay. finally.


    • good job on the toes to bar susan!


  6. FS: 95, 105, 100, 95 = 3160
    work: 14:31 (or 32 or somewhere around there – brain is fried) rx’d

    took my frustrations out on the wallballs during the pistols


  7. FS – 70,80,85,70
    Work – 15:58, hkr and banded pistols. I didn’t count the short wallballs but I did count the ones that cleared the line but didn’t actually hit the wall. I am terrible at wallballs!


  8. 185X8,205X8,215X16 Total 6,560

    Work 13:59 RX’d pistols were shitty def not pretty…but RX’d nonetheless.


  9. FS 135,155,155,135…. Wod 12:46 scaled 1/2 of the T2B and all of the pistols(hoping these are not in the next two open workouts)


  10. really loved tonight’s work out!
    3680 -95/115/125/125
    14:37 rx’d ! yay toes to bar! and pistols are one of my favs… i guess all those years of cheerleading actually had some benefit in balance! LMFAO


    • oh snap… whaaat.. it was 11:27.. what the freak was i thinking when i got home last night!


  11. Front Squats – 205 x 16, 195 x 8, 185 x 8
    WOD – 12:12 scaled pistols


  12. Tuesday: 4×8 SP @ 135 = 4320

    WOD: 105 reps. Scale Ring muscle ups to 3 ring dips,3 pull ups to = 1


  13. Tuesday
    SP 60, 65, 65, 65 = 2040

    WOD – 95 reps. Scaled muscle ups with pullups and pushups. Got through first 4 sets of 3 without assisstance, then used +1 for 2 sets and +2 for the rest. Definite progress.


  14. SP – 95, 105, 110, 115= 3400
    WOD – 83 reps SCALED


  15. FS – 185X16 190X8, 195X8 = 6040
    Mon WOD – 9:21 Rx


  16. SP – 95, 105, 105, 115 (failed rep 8)
    WOD – 83 reps, scaled ring dips/pullups


  17. SP – 45×8, 55×8 – painful popping/cracking in shoulder – stopped sp and tried a few hspu – still hurt

    work – 84 reps with 20lb dumbbells and used bands for ring dips


  18. SP- 1460 8×45, 8×55, 6×50, 8×45
    Supine rows 4×8
    Work- 79.5–50lb thruster, +1pullup band, +1 ring dip band


  19. SP 8 X 95, 8 X 105, 8 X 125, 8 X 125
    WOD 107 reps, scaled muscle ups to ring dips and pull ups


  20. SP 135X8,140X8,140X8,135X8 Total 4,400 ALTERNATING with Supine rows

    Work 100 Scaled 3 RD/3PU=1MU


  21. SP = 2,080 lbs (65, 55, 70, 70)
    WOD = 79 reps; scaled to pull-ups and rings dips, both of which were scaled with bands (3 skinny bands on pull-ups)


  22. 82reps Rx.

    Quads felt trashed and muscle ups were singles.


  23. SP 95×32….. Wod 93 reps (scaled muscle ups to strict ring dips and pull-ups)


  24. 84 with push press instead of thrusters and frog style ring muscle ups

    shoulder press: 70/75/75/80 for me

    89 with bar muscle ups for tom, and 2925 total on shoulder press


  25. SP 1760
    WOD- 80.5 scaled to 50 lb thrusters and band assist on pullups and ring dips. Probably should have done rx’d thrusters.


  26. Monday done on Wednesday
    FS- 8×80, 8×85, 8×90, 8×95=2800
    Work- 14:27 scaled t2b & pistols (gray band)


  27. 14.4 My 2nd time. 180 Reps with a split time 13:58.



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: