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WOD’s for M-T-W 3-2/3/4-15

March 2, 2015

Please note 2 items: 1st up-Monday is the last day to perform workout 15.1 and submit a score to CFHQ. 2nd– The possibility exists that wednesday 5-6 pm classes may have to be cancelled. If so, we will try to offer an equivalent 2 hours of sessions/open gym time on Sunday.

WOD FOR
Monday– Thrusters @ 95/65, and Burpee Box Jumps (athlete must travel over the box) as follows.
1×10 each. 20 total movements
rest 60 seconds
2×8 each. 32 total
rest 60 seconds
3×6 each. 36 total
rest 60 seconds
4×4 each. 32 total
rest 60 seconds
5×2 each. 20 total

then

4×8 Strict Pullup for load.

Tuesday

Overhead Squat Battery

from 0:00 to 2:00 As many OHS as possible at 50/65
from 2:00 to 5:00 As many OHS as possible at 60/85
from 5:00 to 9:00 As many OHS as possible at 70/105
*10 Grasshopper Drop Penalty

rest 9 minutes then

Snatch Battery:

Same format, same weight. Same Drop Penalty.

Wednesday-Intervals

5 x 400 m run. Leaving every 5 minutes.

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31 comments

  1. Sounds like a great couple of days!!!!


  2. I like it! Props for programming that is fun AND fucks with the mathematically challenged.


  3. 16:32 I really like this one and glad I was able to sneak it in this morning before my 12 hour shift! Ugh….


  4. Did open workout 15.1 again.
    Went from 116 reps to 133 reps and from 175 clean and jerk to 185.


    • Nice!


    • Second attempt at 15.1. 169 (5 rds plus Toes to Bar and 4 deads) then 207 clean and jerk. Missed badly at 217. I taped the bar for the toes to bar, and that made a difference as well as got back on the pullup bar immediately after the snatches no matter what I felt like. When I looked at video of my workout, I am still resting a good 7-10 seconds bewteen deads and snatches, even though I FELT as if my rests were minimal. Clean and jerk was pretty bad. No snap. Grip was weak.


      • Sorry, that was meant to be a general comment, not a reply. Good improvement Greg!


  5. 20:57 rx’d. Slow but I liked this one.
    Pull-ups – combo of bw and +1


  6. 18:32 rx – this was a tough one to come back to after a little hiatus!
    Will do pull ups later this week.


  7. 22:39 rx
    No Pullups today


  8. 15.1 (again) – 97 (up from 89) rx & 116 c&j (same)

    t2b were better, anything heavy overhead is just tough for me. Was able to clean 120, but couldn’t get it overhead.

    1×8 strict pullups – did a few ring pullups – they were fun!


  9. 15.1 – 103 rx and 175 c&j

    Fairly pleased with this given my sporadic (at best) attendance over the past several months and considering that I didn’t think I’d get past the first snatch w/ this ground beef shoulder. They weren’t purty, but I did ’em.


  10. 15.1: 144 reps, C/J 152


    • Awesome Jill!!


    • J-I-L-L!!!! That’s great!


  11. Monday 15:18rx


  12. Monday workout- thrusters burpee box jumps 15:05 rx


  13. 21:50 rx


  14. Thruster/over the bar burpees – 16:30


  15. Monday – 17:58 rx


  16. 18:30 rxd
    First time doing 65lb thrusters since having the baby. Felt good (as good as thrusters can feel).

    SUPER proud of little Britini for dogs my 65 lb thrusters for the first time ever! Handled it like a champ and inspired me to keep going on a tough workout.

    And great job to Lindsey. That girl was moving!!!


    • Haha….my phone knows me too well.
      *doing* not *dogs*


  17. Tuesday
    Snatch 43, 22, 12 rx
    OHS 26, 11, 8 rx


  18. 16:13 RX Monday wod


  19. Thrusters/Box Jumps – 23:54 rx
    3 x 8 pullups +2


  20. Tuesday:
    snatch: 23, 12, 7 rx
    ohs: 12, 7, 8 – NOT rx with an * on not getting to depth on every rep (50, 55, 60) – shoulder stability & hip flexibility are terrible


  21. Tuesday
    snatch – 28, 17, 16 at 50, 55, 60
    ohs – 23, 17, 18 at 50, 55, 60


  22. Snatch
    65×50 (no drops)
    85×21 (1drop)
    105×14 (2drops)

    OHS
    65×45 (no drops)
    85×29 (1drop)
    105×21 (2drops)


  23. Snatch:
    31 at 50 lbs
    20 @ 60 lbs
    16 @ 70 lbs

    OHS
    38 at 50 lbs
    28 at 60 lbs
    21 at 70 lbs

    All to a target close to parallel – not below maybe a little above.


  24. Monday: 16:25 50lb
    Tuesday: snatch 30 x 25, 40 x 13, 45 x 12
    front squat 40 x 20, 50 x 13, 55 x 12


  25. Tuesday – grasshoppers for time? Can’t remember exact scores but I scaled the weight in both workouts
    Weds – 1:29, 1:29, 1:36, 1:34, 1:38. Last time my times ranged from 1:38-1:41



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