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WODS for M-T-W

January 12, 2015

Monday- A version of OPEN WOD 13.1. In the actual workout, replace cleans with snatches, quite clearly making this workout more difficult. The loads are altered slightly in the first and last round, the middle rounds the loads are the same. Done this way, more of you should be able to advance into and possibly beyond the second round of barbell movements. Failing to do so makes this wod a little short. Cleans can be from the ground or from the hang or any mix of the two, so ROM is below waist to front rack.

AMRAP in 17 minutes
40 burpees to 1 6″ target
30 cleans @ 95/50
30 burpees to target
30 cleans @ 135/80
20 Burpees to target
30 cleans @ 165/100
10 burpees
AMRAP cleans at 185/120

Tuesday- Intervals
Men- c2 row 2on, 4 off x 5. Total calories.
Women- 1 on, 2 off x 10. Heavyrope.

Wednesday- Skill development.
10 minutes of Ring progressions.
Assisted Static Hold
Unassisted Holds
Negative Ring Dips
Assisted Dips
Kipping Dips video here
Muscle Ups Video HERE.

Then
Wallball review. Textbook style- Video here.
Low catch review.

Then-
EMOMx6-15 Wallballs for time.

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36 comments

  1. 157 RX
    Last preformed was with snatches. Same weights 95, 135, 165 and so on. I completed 150. Failed on the first 165 snatch then time ran out. I did sets of 10 on the 95 should have done sets of 15. I did sets of quick 3’s on 135 will do sets of 10 with rest. This should get me close to 170 reps


  2. 159 rx

    9 reps into 165 cleans. Wasn’t sure if it would change or not in 2015, but yep …burpees still suck.


  3. 150 rx–adding weight when timer went off


  4. 164 rx

    Has anybody seen a black with red trim Workt Knee sleeve? I have been missing one since Thursday. I think I must’ve dropped it in the parking lot. Holler if you found it. Thanks.


  5. 157 rx


  6. 154 Rx


  7. 168 rx


  8. 116 reps RX


  9. 150 RX Disappointed I did not get to attempt a single rep at 165. Finished my 20 burpees with 6 seconds left and my bar wasn’t ready. Had I taken Brocks advice of adding weight while resting on my burpees I may have gotten 1 or 2 in. Need more lung capacity!


  10. 171 reps at rxd loads (95/135/165)


  11. I came and rolled around on the floor.


  12. 144 rx’d. I think with better planning I could have made it to the third round of cleans


  13. 150 rx


  14. 107: 50, 80 I did it.


  15. Andrea
    190rx – i didn’t cheat, I swear!


  16. 170 rxd


  17. 135 (50#, 70#)


  18. 680 Rx đŸ™‚


  19. Row: 49, 40, 39, 39, 39 = 206 PR
    previous was 196 back on September 30 2014. Pretty stoked. I have a bad cold to boot but it didn’t effect the row. The splitting headache afterwards was no fun!


  20. Burpee/heavy rope 640

    That rope and I are not friends!


  21. Row: 209 – 48, 44, 40, 39, 38


  22. Heavy rope – 97, 66, 73, 79, 80, 81, 76, 82, 78, 80 =792. Did not recover well after 1st round


  23. Heavy rope: 825
    Then ran 3 miles in 29:19.
    I haven’t figured out if running after interval Tuesday is going to help me or kill me. Today felt more like kill me.


  24. Heavy rope 851


  25. Heavy rope – 701 I think. The first three rounds were in the 50’s then I figured it out better. Last 6 rounds were 74-83


  26. I just rowed at about a 60% pace today…it really aggravates my back to push hard on the rower.


  27. Row 171


  28. Heavy rope: 1095


  29. So, I rowed 47.43.42.40.43 for a PR score of 215. Tied Glen, who is 9 years older than me. Then Neal rowed 238 with a first interval score of 55. That Obliteration was uncalled for….


  30. Row 44, 40, 39, 37, 39 = 199


  31. Andrea
    923 – haven’t done much with heavy rope. Kind of a fun workout!


  32. Clark – 200


  33. 722

    I think I peed myself like 6 times. Fuck jump roping….


  34. Wednesday wall balls
    Times: 29, 28, 25, 28, 28 = 2:18


  35. i did bp/clean today at rxd weights (yay) and got 139.


  36. I got as far as negatives.
    Wallballs EMOM (29, 33, 45, 56, 1:05). The last three rounds were tough. I didn’t start right on the minute for the 4th and 5th rounds as you can tell by my times. Oh and I used the 10lb ball. I know we were technically scoring today, but if we ever do this again I want to be able to compare my times.



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