h1

OPEN Gym 10-12. Next week’s Work Capacity

June 6, 2015

Anyone who wants to get a jump on next week’s work capacity tests, feel free to begin at open gym tomorrow 10-12

Here’s most of next week’s WOD’S.  There may be 1 or 2 to follow.

A) FAN GONE BAD

Fight Gone Format  5 minutes on, 1 off x 3 rounds

Row/Ski Erg/ Airdyne each for 5 minutes in the order written.  1 Minute transition/rest. Score is total calories.

B) HEAVY DAY-AMRAP for 1 minute each x 3 rounds.

Clock runs the whole time.  9 minutes start to finish.  3 Scores, total reps for each action.

Deadlift @ 315/205

Back Squat @ 225/155

Strict Shoulder Press @ 135/95

C) HALF MURPH- For time

Run 800 m

50 Pullups

100 Pushups

150 Airsquats

Run 800 m

Calisthenics in any order.  Score is total time.

D)  For Time

10 Snatches @ 135/95

2  Rope Climbs to 15′

15 Snatches @ 115/80

2 Rope Climbs to 15′

20 Snatches @ 95/65

2 Rope Climbs to 15′

E) 10 minute AMRAP

10 cals Ski erg

10 Burpees

Advertisements

43 comments

  1. Sounds like a good way to burn off some rum drinks! Can’t wait!


  2. Totally. I’m pretty eager to see who does what.


  3. How’s that going to work on the ski thingy? I thought there was only 1.


  4. Fan gone bad:
    Row: 89
    Ski: 68
    Bike: 52. Total 209


  5. 1/2 murph on Saturday
    18:54


  6. D: 75/75/65 squat clean/ rx rope – 18:34
    Today was not my day. Started off with 75 lb snatch – 1st one hurt. Started over with 65 lb snatch – 3rd one hurt. Switched gears to squat clean instead.

    Sat – the yearly summer chipper:
    100 dus
    90 air squats
    80 situps
    70 pushups
    60 kbs
    50 box jumps
    400m run
    30 PP @ 65lbs
    20 burpees
    10 DL @ 185 lbs

    28:54 rx & PR


  7. D: 14:09 with power snatches at 65/65/60. Rope climbers rxd with only mild panic attack at the top. I hate heights!


  8. Haph Murph 24:12 RX

    Crazy, wicked, heat on the second 800…basically felt like I was on the verge of passing out the whole run.


  9. snatchtastic 13:35rx


  10. Fan Gone Bad Row 87, Ski Erg 77, Airdyne 87 251 total. Neal 264 or 267 I think, with a 111 calorie row.


    • Ryan F did get 99 on the row. I thought that was good


  11. DL 15, BS 9, SP 6….RX


  12. Andrea – Monday
    Fan Gone Bad – Total 162
    Row
    Ski 54
    Ad 60


  13. FGB
    Row: 92
    Ski: 50
    Bike: 42
    Total: 184


  14. Tuesday 1/2 Murph 21:10 , full Murph 49:50


    • Thank you to Susan who pushed on me the whole time


      • My pleasure 😉


  15. AD/Burpee – 123

    1/2 murph – 20:32 rxd


  16. fan gone bad:
    row: 64
    ski: 52
    ad: 36 – I am not friends with that thing – put the seat higher I fall off the stupid thing, put the seat lower I can’t get any weight on it and still have trouble reaching the handles.


  17. 10 minute amrap 10 airdyne calories, 10 Burpees. 9 full plus 5 Calories or 185. PR by 14 points. 200/10 rounds now seems possible.


  18. G.I. Jane – 15:30


  19. E: 132 ski/burpees


  20. Tuesday: 1/2 murph 28:38 Rx
    Wednesday: 1 rep max shoulder press 68 lbs. Test in was 62.
    Snatch/rope: a record breaking 29:16 full snatch(pause before the squat) 55/45/35 and Rx rope climbs which almost killed me. Thanks to Jill for staying to watch the horrifyingly long effort!


  21. Fan gone bad
    Row 111 (coming for you Neal)
    Ski 51
    AD 66

    Total 228

    Could have gotten a much better score on the ski portion but really didn’t find an effective/efficient pull until the last minute. Oh well, next time.


  22. 10 min AMRAP
    141 – burpees/ski thingy. That thing is hard if your movement isn’t efficient.


    • Amen to that


  23. Snatches with rope: 16:24 RX


  24. Ski/Burpee: 100


  25. Heavy:
    DL:4 rx
    BS: 6 rx
    SP: 7 @ 85
    Weak…


  26. 1/2 murph around 19 minutes (clock time was re set while running last leg)


  27. Snatch/rope- rx weights and climbs but did power snatch instead of full- 10:56


  28. Snatch/Rope Climb in 10:50. Legs, shoulders, grip and lungs all profoundly fatigued.


    • Wow! Bad knee too. I bet you will have a single digit time with a healthy knee


  29. 1/2 Murph: 20:31 rx


  30. Fan gone bad
    73, 55, 54 = 182


  31. 1/2 Mutph (repeat one week later)
    17:54
    Took a minute off my time but could have been better if I could have ran well today


  32. Andrea
    Heavy (friday@5pm) Rx
    DL: 26
    Bs: 20
    SP: 20

    1/2 murph (saturday@11:30am)
    18:59 rx



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: