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WODs for Wednesday 8-19-15 and Thursday 8-20-15

August 19, 2015

Your choice Wednesday, you’ll perform the WOD you skipped on Thursday.

 Monostructural Test.

Last week you set a value, whether it was time, distance or possibly calories.   Possibly you ran a 5k for time.  You rowed 20 minutes for max meters, or you went 200 calories on the airdyne for time etc etc.

This week, cut that value in half.  Pace equal to last weeks pace.  Rest an equal amount of time.  x 3 total efforts.

This will get you 150% of last week’s volume at the same pace.

I know you’re confused.  Here’s some simple examples.

a) Last week you ran our 5k course, (our mile course 3 times).  This week run 1.5 miles for time as fast or faster than your 5k pace. If your 5k time was 30 minutes, expect to run 1.5 miles in less than 15 minutes.  Rest 15 minutes and repeat 2 more times.

B) Last week you rowed for 20 minutes.  You went 4400 meters.  This week row for 10 minutes and get more than 2200 meters.  Rest 10.  Repeat 2 more times.

  •  If this breaks down in such a way as to keep you at the gym longer than you can stay you have a couple of options.
  • 1st- If you can stay longer tomorrow, do the metcon listed below.
  • 2nd- Shorten your rest interval.  You may not need to rest the entire 1 to 1 ratio before you are fully recovered.
  • 3rd- This is my least favorite, but only do 2 cycles.

Sprint Chipper Metcon

For Time

8 Box Jumps to 30″/24″

6 Burpees

4 Cleans @ 155/105 (These can be power or full and can go from the floor or the hang.  Your fastest path is #1 from the floor and 2-3-4 from the hang with no drops.)

2 Lengths “sled” push  @ 20″ Box plus 90/45

x4 attempts roughly 1 every 6 – 8 minutes.

Our sled push is the cuboid boxes on the astroturf.  The actually slide quite smoothly and evenly.  For now, all athletes must keep the box at 20″.  Put your head low, lock your arms and drive with your legs.

The goal is to go as fast as possible from start to finish.  These are sprint efforts and are meant to be in the 90 sec to 2 minute range.  Everything except the burpees are scalable.  This feels a lot like interval tuesday.  Understand that the size of the class may mean that some people get more rest than others.  Don;t get all twisted about it.  Instructors: 6 Minutes is the LEAST amount of time between starts.

I went every 6 minutes today and my times were 1:38, 1:35, 1:28, 1:35.

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35 comments

  1. Wednesday- Chipper metcon with appox 6 mins rest in between each
    1:34 1:22 1:27 1:24

    Still very sore from throwing myself back in this week after extensive travel but damn does it hurt so good!


    • @105 with step ups


  2. Wednesday 1:28, 1:23, 1:29, 1:38


  3. Run 1 1/2 mile. 13:11. Rest 13 min 2nd 1 1/2 mile 14:04. Could not do 3rd round, time and work obligation.


  4. Shit!Lindsey and Greg you two kicked my ass!


  5. Metcon: 1:32; 1:28; 1:39; 1:33 @65# (should have gone heavier; step-ups)

    Really liked this one!


  6. 1:40, 1:55, 2:25, 2:25

    Had to slow down and focus on box jumps after missing the first one on the third set.


  7. row 5K: 23:35 (1 second slower than last time I did this!)


  8. Today was the most debilitating workout I’ve done in a long time.
    sprint metcon: 1:12, 1:14, 1:30, 1:28


    • Agree! I’m still in a recovery fog 7 hrs later.
      Incredible times !


  9. Chipper: 1:12, 1:15, 1:21, 1:35 rx


  10. Sprint Metcon:
    1:13, 1:14, 1:22, 1:35

    What the heck, how could 6 minutes take such a toll on you…


  11. Run 1.5= 12:03
    Rest period 12 min
    Run 1.5= 13:30
    No 3rd try time constraints


  12. Metcon
    Rx 1:25, 1:25, 1:35, 1:44


  13. 1:41, 2:04, 2:25, 2;41


  14. Monostructural work:
    1k row x3(2k row was 10:24)
    1) 4:55 2) 5:03 3) 5:12


  15. 1:35, 1:33, 1:33, 1:32
    I stepped up to the box. I’m short and I like my shins the way they are. Rxd cleans. Those were tough.


  16. Row 5k- 25:45


  17. Metcon:

    1:35 (115# clean) then bumped up to 135#. 1:41, 1:44, 1:44 subsequent times with 4:30-6 min rest in between


  18. Thursday 5K test in run at 28:00
    Def not my best but also not my worst (its the small things)

    Good news is that my body feels more human today and less like a lifeless piece of 2×4.


  19. Thursday
    Track workout
    1 mile warm up
    1 mile run7:07
    Walk a lap
    1 mile run 7:17
    Walk a lap
    1 mile run 7:29


  20. Track – 3×1 mile
    7:46
    7:58
    8:18 – pooped out on the last one


  21. Thursday, MetCon 1:23, 1:31, 1:56, 1:24. Total 6:14. Round 3 I hit the box hard with my hand and miss the box jump. I would love to see more sled and tire drags cycled back into our WODS
    Great WOD!


    • shut your mouth Larry, lol.


  22. Track
    7:32
    7:40
    7:39


  23. Sprint 1:37, 1:51, 2:03, 2:09 @90lb cleans


    • Awesome job on 90# cleans girl!


  24. Thurs MetCon:
    1:46, 1:56, 2:00, 1:57 RX


    • Awesome job Jacqui!


  25. Chipper WOD: 65#cleans and RX box jumps: 1:37,1:57,2:24(removed some of shin bone), 2:15.


  26. Run 1.5 miles x3
    10:24
    11:00
    11:06


  27. Sprint chipper Metcon
    1:09 Rx
    1:35 Rx
    0 (slight injury pulled out from this round)
    1:48 Rx


  28. Ski 66, 65, 67


  29. Chipper @ 105, step ups, 6 min rest between
    1:42
    1:39
    1:38
    1:45



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