Labor Day WODs?
bregrig
Posts: 154 Member
Hello CF friends!
Just wanted to share my LD WOD and see what the rest of ya'll did! (I have sporadic plantar fasciitis so I rowed for part of the run section)
It was a 'chipper' WOD done in teams of 4:
1 mile run (everyone HAD to run the mile)
500 sit-ups
400 double unders (my team did 1200 singles)
300 squats
200 push-ups
100 pull-ups
1 mile run (again, everyone had to run the mile)
Also, everyone from your team had to be back from the mile run to start on the exercises. Your team also had to complete each exercise in order and complete all reps before moving on to the next exercise.
My team split up the reps pretty evenly but the guy on my team did more push-ups so the girls only did 40 each instead of 50, and I did more sit-ups since there was a pregnant woman on my team.
Time was 49:08
I laid on my couch the rest of the day.
What did you all do at your boxes?
Just wanted to share my LD WOD and see what the rest of ya'll did! (I have sporadic plantar fasciitis so I rowed for part of the run section)
It was a 'chipper' WOD done in teams of 4:
1 mile run (everyone HAD to run the mile)
500 sit-ups
400 double unders (my team did 1200 singles)
300 squats
200 push-ups
100 pull-ups
1 mile run (again, everyone had to run the mile)
Also, everyone from your team had to be back from the mile run to start on the exercises. Your team also had to complete each exercise in order and complete all reps before moving on to the next exercise.
My team split up the reps pretty evenly but the guy on my team did more push-ups so the girls only did 40 each instead of 50, and I did more sit-ups since there was a pregnant woman on my team.
Time was 49:08
I laid on my couch the rest of the day.
What did you all do at your boxes?
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Replies
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Fight Gone Bad
Max reps at each station for one minute
3 rounds
Wall Balls (10ft target)
SDHP 75/55
Box Jumps 24/20
Push Press75/55
Row (cal row)
rest
Score is total reps. We had partners count for us, which saved a ton of time. I got 252, took a little bit to catch my breath again, but it was fun
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We did a "local" hero WOD:
"Jan"
10 Rounds;
5 Deadlift 255/165 LBS
10 C2B Pushups
100 Mtr Run w/ KB 1.5/1 pood
Rest 1 Minute
Sgt. Jan Argonish, 26, of Scranton, killed in an ambush in Kunar Province, Afghanistan. An accomplished soldier, Sgt. Argonish was a graduate of the Army’s infantry and mortar schools and the tanker school at Fort Knox, Ky. He also served two years as a military recruiter. During his tour in Iraq, his duties included the capture and detention of several high-level fugitives.
One of our local affiliates came up with this WOD in honor of Sgt. Argonish 4 years ago. We've been doing it on Labor Day since then in conjunction with a memorial ride in his honor around the same time (next Sunday this year).
I scaled it (165#/1 pood, pu from knees) and did it in 19:17 (after subtracting 9 min rest)0 -
I didn't do it, but ours was this:
"Group Labor"
Team WOD
AMRAP 22
Alternating Entire Rounds
4 Power Snatch 95/65
6 Burpee Box Jumps (20" for all)
8 Barbell Step Ups onto the box (barbell on back rack) (95/65, same bar)
Teams of 3, 1 person works, other 2 rest, keep rotating through entire rounds.
Treat as intervals, all rounds are a dead sprint!!0 -
Push Jerk – 2, 2, 2, 2, 2, 2, 20
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ours was a partner WOD only ONE can work at a time EXCEPT for the runs, that is together
run 800m together with a 70# awkward block (carry together or switch back and forth) (we switched)
30 wall walks (we did 5,5,5,5,5,5)
30 bear complex (we alternated)
60 pull ups (we did it: 10,6,14,20,10)
60 push ups (we did 30,30)
80 double unders (we did 40, 40)
80 fairy jumps (we di 40, 40)
run 400m together with the same block
we completed it in 26:070 -
ours was a partner WOD only ONE can work at a time EXCEPT for the runs, that is together
run 800m together with a 70# awkward block (carry together or switch back and forth) (we switched)
30 wall walks (we did 5,5,5,5,5,5)
30 bear complex (we alternated)
60 pull ups (we did it: 10,6,14,20,10)
60 push ups (we did 30,30)
80 double unders (we did 40, 40)
80 fairy jumps (we di 40, 40)
run 400m together with the same block
we completed it in 26:07
Sounds intense! dumb question, but what is a fairy jump?0 -
“Hotshots 19″
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters0 -
Our Gym defines Fairy Jumps as alternating lunges in place. Jumping from one into another. I hope I explained it correctlyours was a partner WOD only ONE can work at a time EXCEPT for the runs, that is together
run 800m together with a 70# awkward block (carry together or switch back and forth) (we switched)
30 wall walks (we did 5,5,5,5,5,5)
30 bear complex (we alternated)
60 pull ups (we did it: 10,6,14,20,10)
60 push ups (we did 30,30)
80 double unders (we did 40, 40)
80 fairy jumps (we di 40, 40)
run 400m together with the same block
we completed it in 26:07
Sounds intense! dumb question, but what is a fairy jump? 0 -
Partner DT:
5 Rounds for Time with a Partner:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
We used 95 and it was BRUTAL but probably my favorite WOD I've done in a while. I don't remember our time but it wasn't great given 95 was quite heavy for us.0 -
This was our Labor Day WOD - i'm on hiatus from squatting normally (broke foot) so my squats were box squats and instead of running I rowed and did ring rows instead of pull ups
Front Squat, 1 RM
Partner Badger
3 Rounds:
30 Cleans, 95/65
30 Pull-Ups
800m Run
Split reps. Both partners run.
Cap was 30 min and my partner and i did it in 25ish I think it was.0 -
We did Hotshots 19 also.. by far the longest WOD I've ever done; I think I came in around 42 minutes and only used 45# for the cleans b/c my back was bothering me.0
