WOD for Tuesday 1-19-15. Yoga workshop.

January 19, 2016

Reminder to all, the yoga workshop is THIS Saturday 12-2:30.  Please pay either Brock $20 by Friday or pay Heather $25 on the day of.  This is a great deal!  You can sit in the Walmart parking lot for 150 minutes and expect to pay more than $20.

WOD’s are as follows:


Open Prep

For time

20 Fronts squats at 155/105,  20 Chest to Bar  Pullups, 60 Double Unders

15 Fronts@ 155/105, 20 C2B Pullups, 45 Doubles

10 Fronts @ 155/105, 10 C2B Pullups, 30 Doubles

I did this saturday in 12:35.  I think I broke every set 1x in the first 2 rounds and then went unbroken on the fronts and c2b pullups in the third.  Every set of doubles had at least 2 misses. Pretty tough…

Diet Contest

3 Attempts for best time

10 Box Jumps @ 30/24″

1 Lap Sled Push @ +90/+50

10 Back Squats @ 225/155 (or 75% of your 1 RM)

10 Airdyne Calories

This is one of these “Sprint and Suffer” workouts.  All out, 100%. Then do your best to rest and recover and go again.   Only scale if you NEED to to make things safe.  No one tell me how “you could probably go faster if the weight was lighter, box was lower, airdyne was easier” etc.  I already know this.




  1. Diet contest
    Total time was 9:27 with 125 on BS and 20 inch box jumps.

  2. Diet Tuesday : splits 2:42, 4:26, 4:15 total 11:23 RXD. My legs are noodles!

  3. Open prep
    16:30 with 85lb fs and regular pull-ups

  4. Diet

    Total time – 10:35. I did the first round rxd, but really struggled with the squats so dropped to 135lbs for rounds 2 and 3.
    3:39, 3:19, 3:37

    I think this is the first time I jumped to the higher box in a wod. Yippee.

  5. open prep:
    19:02 @ 85lb fs / c2b & du rx – unbroken dus for 45 & 30, struggled with fs & c2b mostly 1 at a time, some sets at 2

  6. Least favorite workout thus far. Suck fest, don’t even remember my crappy time with scaled weights. @85lbs, 20″ box

  7. Open Prep
    15:17, scaled to regular pull ups and singles. Kept weight at 105 which was ambitious and rather terrible, but I survived

  8. it took me 21:14 to do a version of the open prep with 85# cleans. Most of my time was spent on the pull ups (2 red bands). doubles went well.

  9. Open Prep-
    14:56 RX

    I hope this one comes back around again. I think I could get in the 12-13 minute range for sure. I couldn’t push my lungs too hard without feeling like they were going to fall out in the floor today.

  10. 4:36 RX, 4:26 185bs, 5:20 185bs

  11. Open Prep
    14:45 Rx



    0630 Blend: 2 handfuls of spinach, 3 strawberries, 3/4 scoop protein powder and water, 1.5 oz cashews
    0900 Blend again: 2 handfuls of spinach, 3 strawberries, 3/4 scoop protein powder and water, 1 oz cashews
    1200 4 oz Grilled salmon, 2 oz whole rice pasta, 1 oz peanuts
    1530 1 scoop protein powder, 1 scoop carb powder
    19301 scoop protein powder, 1 scoop carb powder
    At 2200 I will have 1 scoop protein powder, 2 tbsp natural peanut butter

    • Jade,
      What protein powder do u use? Thx

  12. Diet: 3:30,4:30,4:40=12:40 @105/Rx box jumps.

  13. Diet Tuesday : splits 3:40, 4:00, 4:41, total 12:21 RX first round then switched to step ups, lost confidence and didn’t want to miss.


  14. Open prep 13:30rx
    However, I threw my rope down and laid on the floor at 12:30 thinking I was done but I had only done 20 doubles. Realizing what I did I got up and finished my remaining 10 at 13:30.

  15. 11:37 Rx

  16. DIET
    2:28/ 2:48/ 3:30
    RX all day

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