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WODS for Thursday 6-26 and Friday 6-27

June 26, 2014

Thursday- Against a 3 minute Clock run 400 m then amrap in time remaining

Round 1- KB Swings 24/16
Round 2- Reverse Burpees
Round 3- Pullups
Round 4- Wallballs 20/14
Round 5- Hang Cleans @ 135/95

2 minutes between rounds. So rounds start every 5 minutes. Score is total reps.

Friday- Fight Gone Bad Format- 1 minute each at 5 stations for total reps. 1 minute between rounds.

1-Crossover Pushups
2-Box Jumps 24/20
3-Burpees
4-Sumo Deadlift 155/115
5-5 m Shuttle run

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29 comments

  1. KB-30
    RB- 18
    PU- 10
    WB- 14
    HC – 6
    Rx’d! Love this format


  2. Max effort
    Bench. 225 up from 175.
    Pull-up. 250 up from bw198


  3. I am so glad I got that over with first thing in the morning!
    kb -34
    reverse burpee – 18
    pullups – 13
    wallballs – 15
    hang clean – 10
    rxd


  4. I have realized I really have to work at becoming a better runner! That being said here are my reps
    KB=36
    RB=14
    PU=24
    WB=12
    HC=12
    TOTAL 98


  5. KB – 40
    RB – 15
    PU – 20
    WB – 20
    HC – 10
    Total was 105

    I got seriously gassed on that last run.


  6. KB 41
    RB 18
    PU 41
    WB 21
    HC 10
    Total 131


    • Greg wakes up and breathes pullups …great work man


  7. I was with Jaclyn, Greg and Brock…so guess who came in last for every run! Still love this format though!

    kb: 35
    rb: 19
    pu: 12
    wb: 11
    hc: 8
    total 85 rx


  8. I did the runs and the format but did reverse burpees, sit-ups, reverse burpees, sit-ups, reverse burpees.
    I had a cortisone shot so I can’t “activate” my shoulder til Saturday.

    Total: 63


  9. Total 117 (I don’t remember the splits)


  10. WOD: 102rx

    Can’t remember the splits …but they sho got slower


  11. Brock here:

    Jaclyn, Jacqui and Greg at 1230 let me jump in. Jaclyn won 4 of 5 400 m runs. Greg destroyed my score. Lame…

    I went
    41 KBS
    19 Reverse Burpees
    26 Pullups
    18 Wallballs
    22 Hang Cleans

    126 total.


  12. Andrea
    KBS 42
    Reverse Burpees 21
    Pull-ups 12
    Wall balls 2?
    Hang Cleans 9

    First time in a while I thought I might vomit afterwards! yikes!


  13. Sorry I did not record the individual reps my bad. Total 114 rx


  14. 41. Yes, my entire total was less than some got for just the first round.
    Kb 15
    Rb 9
    Pu 10
    Wb 4
    Hc 3
    That sucked


  15. Friday WOD 101, 88, 86 = 275


  16. Friday – 251 rx’d (89, 81, 81). Started at crossover push-ups


  17. Friday – 102, 91, 86 = 279 rxd


  18. Thursday: 478 reps. I smashed that junk. Just kidding… 78 reps rx and it sucked.

    Friday: 77, 72, 74 = 223


  19. Friday – 259 rx

    Rd 1: 100
    Rd 2: 82
    Rd 3: 77


  20. Friday- 81-81-58–220

    After workout
    finished up max effort
    Dead lift 305 up from 225


  21. Friday – 100, 90, 83 = 273 rx
    started with box jumps


  22. Friday WOD = 212
    Round 1 80
    Round 2 64
    Round 3 68


  23. Friday wod 97, 77, 77


  24. My feet hurt and I can’t “activate” my shoulder til tomorrow because of a cortisone shot… So….

    I did (in this order)
    Airdyne
    Box Step ups
    Reverse Burpees
    GHD back extensions
    5m Shuttle

    Round 1: 11, 25, 13, 13, 21 Total: 83
    Round 2: 10, 25, 13, 13, 22 Total: 83
    Round 3: 6 (display didn’t start), 25, 12, 14, 15 Total: 72


  25. 111, 108, 102
    Total: 321
    Started on box jumps


  26. Andrea – 272


  27. Friday (done on Saturday)

    Total 197


  28. Thurs WOD= 69 for total reps
    Fri WOD= 255 for total reps



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