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WOD for Wednesday 1-13-15

January 13, 2016

Diet Contest-  (Different than originally posted) A) Front Squat Gauntlet.  From the rack, each athlete has 30 seconds to work, 30 seconds to transition.  Goal is max reps at each station as follows  M- 135/155/185/205/2225  W- 55/65/85/105/125.  2 attempts for total reps.

Athlete’s will start with the initial weight and work from 0:00 to :30 for total reps.  Then they will add the appropriate weight between :31 and :59 and start lifting the new, heavier load at 1:00 etc etc.  Score is total reps, regardless of weight, so jump out early and try to hang on.  You should be able to get 5 reps of your heaviest weight fresh, and then work backwards to arrive at your starting weight.

B) GHD Back Extension.  3×10-12 reps.  Slow controlled squeeze.

Open Prep–   (also, slightly different than originally posted)  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 12 Mins:  8 Hang 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.

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36 comments

  1. If anyone guy can front squat 2225 lbs, just over one ton, even once, I’ll vote for you in the diet contest


    • I agree


    • Have my vote just getting it out of the rack.-Jason


    • Cmon! Not even fresh? 1.12 tons. Seems reasonable.


  2. Diet Wednesday : 69 RXD
    Round 1 12, 9, 6, 4, 3
    Round 2 14, 8, 4, 4, 5
    10 min arodyne bike to add to the leg workout


  3. Round 1 – 18, 15, 12, 10, 5 – 60
    Round 2 – 18, 15, 12, 10, 7 – 62
    Total 122


    • YOU ARE INCREDIBLE…. and i hate you bc ur so good.


  4. 135 15/16
    155 11/12
    185 4/4
    205 3/3
    225 2/1
    Total 71


  5. Diet side- 98 total

    Only did one round of the GHD bc my legs were shaking so bad after the front squats. Will make up tomorrow


  6. Don’t remember the numbers within the round, but:
    Round 1: 50
    Round 2: 53

    103 Rx


    • Im digging that dope street-name!


    • As ‘judge’, every rep was below parallel, awesome work!!!


      • You were awesome encouragement! “One more!”


  7. Open prep:
    complex max: 110lbs
    work: 80 @ 75lbs


  8. 66 reps, not rx
    Started at 55lbs
    Note for myself-Looks like my 1 rep max may be between 110-120 fresh


  9. Diet side: 55,75,85,105,115
    #1: 15,8,7,1,1 =32
    #2: 15,8,6,3,0=32
    Total: 64
    GHD back extensions ✔️


  10. Open Prep
    complex max: 105
    AMRAP: 128@75


  11. open:
    complex 110.
    wod: 104@75.


  12. Diet
    65 –>13/14
    75–>7/8
    85–>3/4
    105–>2/1
    115–>0/0
    =25 & 27=52


  13. Max complex- 195…The hang is my undoing.

    WOD 4 total rounds 128 reps. Brutal but great WOD.


    • RX weight on WOD


  14. Open
    Complex: stopped at 135 (can’t drop the barbell)
    WOD: 98 rx. I thought that was alright until I saw Marcos’ score. I’d like to think I would have pushed harder with someone to chase.


    • I was just trying to keep up with Neal!


  15. Diet Rx
    14, 10, 3, 3, 2 = 32
    13, 2, DNF due to knee

    Total 47


  16. Deadlift
    275×8
    275×6
    275×6
    All hand release

    1 round of Rx front squats
    63


    • Wow! Nice work, Jade


      • Thanks!!


      • Hahahahahaha! That should say 225. Don’t be so impressed! Whoops. I did limit myself to a 3 min break between sets. Totally not as cool as it read…


    • Holy crap!


  17. FS gauntlet 135×24, 155×9, 185×5, 205×3, 225×1


  18. Open
    Complex 225RX
    WOD-96RX


  19. Diet:
    57 RX
    Rd 1 32
    Rd 2 27 (had a drop on the 9 rep in the set of #155, screwed me up for next set)

    Jason


  20. FS Gauntlet = 95 total reps RX’d. Climbing stairs is already presenting problems. My legs are super sore, BUT I love these types of WODs.


  21. made this one up on Thursday
    Diet: 55/75/85/105/105
    #1: 14, 8, 6, 2, 3 = 33
    #2: 13, 7, 4, 2, 2 = 28
    Total: 61



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