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WOD’s for the remainder of your week. 2-2-16 to 2-5-16

February 2, 2016

Tuesday

Open Prep:  A) 3×10 Overhead Squat For Load, ascending.  B) AMRAP in 12- 12 OHS @ 95/65, 12 Wallballs 20/14

Diet Contest: For time– 20 Thrusters @ 95/65, 20 Backsquats @ 95/65, 20 burpees.   15 Thrusters @ 95/65, 15 Backsquats @ 95/65, 15 burpees.  10 Thrusters @ 95/65, 10 Backsquats @ 95/65, 10 burpees.

Bi’s and Tri’s.  Athlete’s choice.

Wednesday

Open Prep: A)”Hasn’t been but could be”  all tools that have not yet been in the open, but very well could be.  Sprint as fast as possible through –12 KB swings (overhead), 6 Pistols (alternating legs) 3 Bar Muscleups.  Rest 2 minutes.  Repeat for a total of 5 Sets. Rest 10 minutes, then

B)  30 doubles, 15 Toes to Bar.  10 Minute Cap.

Diet Contest: A) 2 x through the Gauntlet of Power Cleans:  5×185/120, 10×155/105, 15×135/95. Scaled weights will be available.  B) Abs.  Athlete’s choice.

Thursday

Open Prep-  Roll and recover.  Work a weakness.  If you can’t do the following consistently, it’s a weakness:  3/1 Consecutive muscle-ups.  7/4 Chest to bar pullups. 50 Unbroken Doubles.  10 Unbroken rhythmic Toes to Bar.   Snatch 135/95  successfully 80% of the time.  Clean 185/120 at elevated heart rates. 25/20 Wallballs in a minute.

Diet Contest 40-50 Minutes of Zone One aerobic activity.  Volume is up.

Friday

Open Prep A)  With an empty bar, emom x 5.  Power Snatch, Hang Squat Snatch, Overhead Squat, Snatch Drop.  B) EMOMx8  Full Snatch at 75-85% of your 1 RM.  Note that if you can land a given weight consistently, it’s probably a safe opening lift if you see it in the open at elevation, as in Open WOD 15.1 b.

Diet Contest

Tabata Intervals– KB Swing, Jump Squats, Pushups.


 

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40 comments

  1. Diet contest 10:24 rxd


  2. Diet Tuesday 10:21 RXD


  3. Tues diet 12:06 Rx


  4. 14:45 RX
    Jason


  5. Diet because I didn’t get enough thrusters yesterday
    8:24rx


    • Man! You flew through that!


  6. Diet Tuesday 10:37 rx


  7. Kate and Rob let me scrub in at 7am. OHS- 135×10. 155×9. 145×10. 12 OHS, 12 Wallballs in 12 minutes. 7 rds plus 4 OHS=172. Unbroken OHS the whole way probably means I rested too long before starting each round.


    • It was crowded at 7 but we made room for you. New people – if you can make 7am work, its always lightly attended and you’ll get plenty of individual coaching

      OHS – 55, 60, 65, 70 x 10. Huge for me, I’m pumped.
      Crapped out after a round and a half of the WOD, my wrists were on too sore and I was frankly nervous about so much squatting the last two days plus my running workout later in the AM:

      1.5 mile warmup, 4×1.5 mile repeats. Paced ranged from 8:02-8:11 depending mostly on headwind vs. tailwind. I know, no one cares, but after all that work, I liked to record it somewhere!


  8. open prep:
    ohs: 55 x 10 x 3 – kept light and tried to maintain good form
    work: 92 @ 55lbs

    ohs & wallballs are 2 of my biggest weaknesses – only cussed once during wallballs – baby steps…


  9. 168 on the open prep workout. Had I looked at the board and done the math, I would have hustled a little more to get back to the bar to beat Brock. I rarely come close to his numbers, so when I do, the only thing to do is beat them. Next time, Wilson….next time….


  10. OHS: 10 rep max: 125
    WOD: 169rx
    Jill


  11. OHSx10 For Load

    125X10
    135×9.5
    140×9

    I should’ve gone for 135 first, I just lost my balance. Next time I need to shade my hands in a bit. I had the 140 but every rep my hands kept sliding further and further apart until I just couldn’t hold it anymore.

    WOD 121 RX. Clearly I need to get better @ OHS.


  12. Diet Rx
    9:16


  13. Open 129- happy with that with my shoulder
    6 min rest
    Diet 9:58 Rx


  14. 13:10rx


  15. Diet side: 15:30 Rx. Still working on those 65lb thrusters. It definitely slowed me down and I spent a lot of time staring at the bar feeling sorry for my little self.


  16. i did the open side…trying to get my squats back, but they are slow and difficult.
    OHS 55×10, 65×10, 75×6
    I did the wod rxd and got 80. which is sad.
    went back later and did a couple miles on the AD then
    1/2 mile AD, 10 pull ups (1 band, yay!) x 5 rounds and some other shit.


  17. Diet: 8:17 Rx


  18. Diet: 9:48 Due to an unfamiliar pain in my right shoulder I forewent the thrusters and did KB swings instead. Back squats from the rack.


  19. Wednesday Diet:
    2:41 & 3:30= 6:11 RX
    Jason


  20. Diet Wednesday : Ran with Susan & Jeff for a total of 4 1/2 miles


    • Yay Larry!!! You did great!

      I expect to see you every week now…..

      I also ran. Everyone else should too 😉


      • Wahoo Larry! So awesome!


      • Maybe I will be able to hold a full conversation with everyone while running! Then again I first better get in shape enough to keep up in order to talk to you lol


    • Great job Larry! Jill


  21. First round, started cleans at 95 and did fine. Second round, only one successful 95 before I started and then several failed attempts. Moved to the 85 to begin round 2.


  22. Wed open prep:
    19:08 with band mu (1 gray, 2 purple) – I spent the majority of my time on mu. On round 5, I was finally able to do 3 consecutive.
    du/t2b: 3 rounds 8:38 – hands were killing me! I love the return of the skinny bar, but my hands are going to have to toughen back up!


  23. Wednesday diet comp side cleans gauntlet
    2:20 and 2:20 for total of 4:40


  24. Wednesday
    WOD 1: 13:45rx
    WOD 2: 9:39rx
    Jill


  25. Gauntlet:
    2:04 and 2:12

    50-40-30-20-10
    Calories on the row and DUs
    17:00

    CGBP
    125x2x5
    125×4


  26. WED Diet Gauntlet
    1:55 & 2:05 RX
    10 min rest between sets


  27. Diet WOD Rx
    3:31
    3:02 (cycled many more reps)


  28. diet wod: 95/80?/65 3/3:40
    and some planks.


    • that was michaela. 🙂


  29. Power Clean Gauntlet:
    4:35 and 4:31 scaled @ 85, 65 & 55


  30. 2:25/3:05…….155,135,115


  31. 2:25/3:05……155,135,115


  32. Diet: 1:44 then 1:57 (I think)


  33. Diet Wednesday: #1 2:35(80,65,55) #2 5:35 (95,80,65)



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