WOD for Friday. Schedule for the weekend.

February 12, 2016

Open Prep-  This is an altered version of a workout we saw last year AND the year before.  While you are doing a fixed amount for time, the actual WOD had 3 min blocks and rep # cutoffs to advance, leaving the possibilty of a 3 or 6 minute workout.  Our format today will insure that you get a little more volume.

A) For Time-  @ 95/65.  10 OHS, 10 c2b Pullups, 10 OHS, 10 c2b Pullup, 12 OHS, 12 c2b Pullup, 12 OHS, 12 c2bPullup, 14 OHS, 14 c2b Pullup, 14 OHS, 14 c2b Pullup.

72 Total reps of each action.  Scale the c2b Pullups to regular pullups, scale the OHS by reducing the weight.  Bar comes off the ground.  Drops are fine.  Caps at 15 minutes.

B) After you recover, asses what aspect gave you the most trouble and drill it in the absence of fatigue.  So, if you struggle with snatching the bar into place and getting into your OHS reps quickly,  work on that.  If chest to bar was challenging, tweak your swing, perhaps change you grip, get a coach to observe you etc, etc.

Diet Contest- Last day.  Hit these intervals hard.5x Airdyne for 1 minute  max Calories, 1 min Kettlebell Swings for max reps.  Rest 4 minutes.  Score is total cals plus swings.

First group starts at )0:00, 6:00, 12:00, 18:00, 24:00.  Second group starts at 3:00, 9:00, 15:00, 21:00, 27:00.

As always, with this week, you can do your own thing but please stay off the airdynes until it’s been determined that they are available.

(Coaches note:  if you have more than 10 people in any given class doing this workout, you’ll run out of airdynes.  Rather than extend the workout with a third group,  on a rotating basis, have the surplus athletes work a round on the ski erg and/or the rower.)

Diet Contest:  You are at the end!  Pictures work just like at the beginning.  Saturday and Sunday 10-12.  BE advised that Saturday is always crowded and there will be substantial waiting.  Sunday has consistently been much less crowded.  I am available to take photos only (not measurements) Friday after the 8:45 class cloncludes at 9:45.  I’ll be there till around 10 or 10:15.   Try to remember what you wore and wear the same thing.

Open Gym is Saturday and Sunday at 10-12.  Recall that there is no Saturday Yoga this week.





  1. Open
    Scaled to 85
    Didn’t stop at cap and finished at 15:47

  2. Open- scaled to front squat @ 85

  3. Friday diet: Bike cal. 82. KB 129 RX
    Bike 18, 17, 14, 16, 17
    KB 26, 24, 26, 24, 29
    10 min Ski setting 6

  4. Friday Open Prep
    Capped at 15 mins, 104 reps. Mostly regular pull ups with some c2b, still working on those.
    Not a good score for most, but I’m happy – OHS have been a challenge for me so I’m making some progress.

  5. I did Cfg open workout 13.2. Amrap in 10 of 5 s2o at 115, 10 deadlifts @ 115 and 15 box jumps. I hit 7 rounds plus 7 box jumps or 232 reps. age adjusted, This would’ve placed me In the 400s three years ago. I didn’t rest between actions for any length of time I just need to move faster during the exercises themselves. I could possibly step up/jump down to see if that helps at all. This was a simply, light workout with little technical complexity, and my score needs to bra fair amount better.

    • That should read ” be a”. Not bra…😑

      • Haha! I thought maybe you were in the market for a better bra!!!😁😁😁😁😁

  6. WOD ‘Mary’
    5 HSPU, 10 Pistols, 15 Pull-ups
    20 min AMRAP: 8 rounds rx

  7. Open 13:46 Rx

  8. Friday Diet
    AD 114
    KB 153
    266 total Rx

    • Good score

  9. AD 103 KB 109 (used 24 kg KB)
    Total 212

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