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WODS for the week. 1-11-15 to 1-15-15

January 11, 2016

MONDAY

Diet Contest– A)  3 Mins max reps – 5 Pushups, 10 Situps, 15 Lunges.  Rest 1 Min x 5 rounds.   B)Supplemental Bro Lift- 4x Max Effort Strict Supine row.

Open Prep–  A) Open WOD 12.2  Against a 10 minute clock get as far as possible into 30 Snatches at 75/45, 30 Snatches at 135/75, 30 Snatches at 165/100.  Recover then B) EOMOMx5 sets-  3 Touch and go snatches at 135/85. C) OHS 3×3

TUESDAY

Diet Contest-  5 on, 1 off  1)Airdyne for calories, 2) Row for calories, 3)Heavyrope for total reps, 4) Athletes Choice of 10 m Shuttle run or burpees.  B) Supplemental Lifting-  Bi’s and Tri’s Dawg!!!

Open Prep– For time  30-20-10 Double Unders/Toes To Bar.  rest 1/1.  Then 30-20-10 Row Calories/Box Jumps

WEDNESDAY

Diet Contest- A) Front Squat Gauntlet.  From the rack, each athlete has 40 seconds to work, 20 seconds to transition.  Goal is max reps at each station as follows  M- 115/135/155/185/205  W- 55/70/85/105/125.  2 attempts for total reps.

Open Prep–  A) 15 Minutes to work toward max load in the following Complex-  1 Power Clean, 1 Hang Squat Clean, 1 Shoulder to Overhead. B) AMRAP in 8 Mins:  8 Squat Cleans 135/95, 8 OTB Burpees/8 S20 @ 135/95/8 OTB Burpees.  Every Barbell drop, 5/3 Chest to Bar Pullups.  Pullups do not count towards scored reps.

THURSDAY

Diet Contest– 30-40 minutes of Zone 1 aerobic work.

Open Prep–  Stretch, roll and recover.

FRIDAY

Diet Contest–  Interval Friday  5 rounds of 2 on/4 Off BUT working rounds are split 1 Min Airdyne and 1 Min s20 @ 95/65.  Add Calories and reps for a total.

Open Prep– A) 4 minutes max reps- 100 lb Thrusters/15 C2b Pullups.  3 rounds (90 reps) extends your time another 4 minutes.  Fail to get 3 rounds and you rest 4 minutes and go again.  Rest to recovery and  then B) Every second minute for 5 cycles- 5 Unbroken Thursters 135/95.

 

 

 

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38 comments

  1. Whoa! Both sides look hectic!


  2. Diet side
    132, 137, 134, 130, 138 = 671 total


  3. Diet Monday : 92, 95, 97, 100, 100 = 484


  4. diet: 435 (i think) w/ sad push ups.
    and since there is no food log for the diet contest i’ll say it here: i miss wine. i wish it had protein in it so it could count towards my macros. sad face. business idea: protein wine.


    • Protein wine would make you rich AF!


    • I agree Michaela!!! My protein intake would increase significantly. I jogged today with my sister who is visiting for a few days.


    • I will buy it!!


      • This is the only way I would ever drink a protein shake. I’m in.


      • Obviously I have struck gold with my amazeball idea. I think it may be just as likely as my plan to make broccoli taste like tootsie rolls. oh reality, why do you have to rain on my parade?


    • I will obviously invest in this.


  5. Michaela – I will be a guinea pig for your protein wine. I miss wine too. Hot yoga in Monkey Junction and protein wine……..now we just need a rich person to back us. Any takers?

    Diet side 500. I do not remember my splits, but I did do no leg touch push ups. Shit was hard.


  6. diet:
    90, 90, 67, 64, 63 = 374 (strict, chest touch only, plank, hard as shit push-ups)


  7. Something sad and pathetic in the 300s but rxd. Plank push-ups are so hard. Probably should have scaled and got more work in.


    • I was sad and pathetic too 😉


  8. Diet–90, 92, 70, 86, 95…rounds 1-3 were RX Pushups…4&5 scaled Pushups…

    Supine rows ✔️


  9. 92, 91, 93, 87, 91=455
    Scaled Hand release push ups


  10. 549….pretty pleased. First time short legs served me well…


  11. Open: A – 30 @45; 30@ 55; 1@75
    B – EOMOMx5 @55
    C: OHS: 3×3 @55


  12. HBBS
    175×8
    175×8
    175×10

    10:00- 85 reps but wrong weights!
    35×30
    65×30
    90×25

    5rds 5 push-ups (strict), 10 sit-ups, 15 reverse lunges
    1- 95
    2- 96
    3- 97
    4- 90
    5- 91
    Total- 469


    • My push-ups were legit, no leg tough, plank push-ups and I hated them as much as everyone else. Hard as fuck.


  13. Snatches- 75X30, 135X25, I should be able to get 30…

    3 touch-n-go snatches EOMOM @ 125

    OHSX’3. I had no idea where to start so I worked my way up from 95 lbs to 145 lbs in 10 lb increments. Next time I will start at 145.


  14. 12.2: 72rx
    Would have gotten more had I not been gang approached by a GROUP of instructors at rep 50 something asking me not to drop the weights. Would have understood, had I not specifically asked to drop snatches from overhead before starting. Bitches.


    • What?!? Were you at a crossfit gym?


    • did you call them pussies? that would have been appropriate.


    • It was a Crossfit gym! Totally get it if they didn’t want me to drop weights, that’s why I asked….


  15. Diet Rx
    130, 142, 131, 135, 137


    • 677 total


  16. I wrote my splits on board but don’t remember them. I got 526 with strict push ups.


  17. Open prep
    1st the mistake
    30 @75
    12 @145

    2nd attempt correct format
    30@75
    30@135
    4@165


  18. Diet- 92, 91, 93, 91, 92 = 459 total, strictest pushups I could manage but they weren’t rxd. Legs definitely touching the floor.


  19. 105, 105, 105, 105, 95…..515


  20. Diet – 68, 62, 60, 59, 34 (yeah not a typo) – 283 – legit strict push-ups. Even had B-rock verify because I’m crazy. I’m heavy. Push-ups are hard.


  21. Andrea
    Open Prep (exposing ALL my weaknesses)
    30@45; 30@75; with 3:30minutes to go I couldn’t get one @100. I’ve been stuck at PR 95.
    EOMOMx5: 3 touch-n-go @ 90
    OHS 3×3@85

    NOTE: I miss the diet contest log and all the griping! I vote “yes” to protein wine. Looking forwar to tomorrow’s muscle up bitch-slap


  22. 130, 142, 130, 128, 118 rx
    Total of 648 trying to keep up with Zack


  23. 100,102,104,100,99=505


  24. Jason

    Diet Tuesday : 135 × 10, 10 push ups
    135 x 6, 6 push ups
    135 x 6, 6 push ups
    135 x 6, 6 push ups

    Bench/push-ups…way harder than I imagined.

    2K row 8:08 setting 7



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