Today's WOD

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1383941434461

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  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    Yesterday: Fran. My first attempt (scaled)

    21-15-9

    Thrusters and Pull ups 95/65.

    I used 65# and did ring rows. 7:03. The guy behind me (a 25 year old CF machine) went under 4 minutes. Several guys in the 4:30 range.
  • jgpea
    jgpea Posts: 10 Member
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    yesterday's wod for time

    60 situps
    50 walking lunges
    40 overhead kettlebell swings
    30 burpees
    20 sumo deadlift high pulls
    10 handstand push ups (scaled to kettlebell shoulder press)

    9:52

    It was my 4th day in a row, should probably have taken the day off.
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
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    My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.

    That's crazy fast. Good job. Pretty light deadlift for you, right?
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
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    My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.

    That's crazy fast. Good job. Pretty light deadlift for you, right?

    Relatively, yes, and I am a short WOD specialist haha.
  • jimvic37
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    Skill/Strength

    5×3 Touch and go cleans @ 155#


    WOD

    50 pull-ups

    50 push-ups
  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    difabu wrote: »
    "Fran" (scaled @ 53 lbs)
    5 rounds of power cleans (@ 63 lbs) and burpees
    "Grace" or "Isabel" (our choice) -- I chose "Grace" (scaled @ 63 lbs) since I abhor snatches

    Why would you do two different Girl workouts on the same day? Or more accurately, why would your box schedule that? The Girls are supposed to be all out efforts to set a time.

  • jonisteenhoek
    jonisteenhoek Posts: 92 Member
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    Today, we are rowing - 5,000 meters. Nothing else. I'm going to die.
  • ashlando
    ashlando Posts: 125 Member
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    Rowing! My fav! Try to settle in to a manageable pace very early on so that you do not smoke yourself early and then battle through for 15-20+ minutes. Remember to breathe during the recovery portion of the stroke. Post your time! You'll do great!
  • learning2fly4
    learning2fly4 Posts: 303 Member
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    We do alot of double girls. Helen meets Grace is probably my fav. where you get just get a slightly longer cap for the two. i actually enjoy those days. better than just doing Eva IMHO. ::barf::
  • jimvic37
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    Today's WOD:

    Skill/Strength
    5 x 5 touch and go dead lifts @225

    WOD
    15 min AMRAP

    Run 200 meters
    15 burpees
    1 minute plank

    Score was total burpees which I got through 5 rounds for a total of 75

    When I saw it on the board I wasn't very excited but it was actually a pretty good WOD. I'll be coaching it this evening so I hope the crew all likes it as much as I did.
  • jimvic37
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    katmandou6 wrote: »
    Today's wod was a modified version of Gallant.

    For time:
    Run 1 mile with a 20/14 pound medicine ball
    60 Burpee box jump (20 in)
    Run 800 meters with a 20/14 pound medicine ball
    40 Burpee box jump (20 in)
    Run 400 meters with a 20/14 pound medicine ball
    10 Burpee box jump (20 in)

    I did it in 29:15 and it really sucks to run with that big med ball!

    As a finisher, we pushed the sled a little bit. Love it!


    Damn I'm going to have to give that a go soon. Sounds like a killer!
  • ascrit
    ascrit Posts: 770 Member
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    This is from yesterday:
    20 Min AMRAP
    20 Wall Balls 20/14
    20 Push Press 95/65
    20 MB Sit Ups
    20 R KBS 70/53
    20 Knees to Elbow
    I did 3+50 RX. I have not RX'd a WOD in a while so this felt pretty good.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    Yesterday: T2B Skill work, and the WOD was 40 burpee box jump overs, 30 calorie row, 20 T2B (or whatever you can do from the bar.) 10:40 doing something in between T2E and knee raises. I have a bit of a cold and this drained me completely. Then we did some prowler/tire dragging work. I felt like both were ramping up my heartrate a bit too much so I did one up-and-down with each (pulling a tire, pushing a sled) and called it a night.

    Tonight is back squats. Every 90 seconds for 8 rounds. 2 reps, heavy and climbing.

    Then a partner WOD called Walk The Plank

    AMRAP 15
    10 KB Swings 53/35
    10 Wall Balls

    One person working at a time. Must complete the 10-10 before switching.
    Every 3 minutes (0-3-6-9-12) - partners need to complete a 30 second plank hold together..

    Score is total rounds of 10-10 combined.
    Scale bell and ball as needed. Should be light and fast for conditioning work
  • Wronkletoad
    Wronkletoad Posts: 368 Member
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    lovin these WoDs. And the effort. so cool. *cheering*
  • ascrit
    ascrit Posts: 770 Member
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    Set a new PR on my shoulder press; 170 lbs!! Then did the WOD:

    2 Min Max Effort Burpees 35 reps
    Rest 1 Min
    2 Min Max Effort Med Ball Sit Ups 20/14lbs 62 reps
    Rest 1 Min
    2 Min Max Effort Box Jumps 24/20" 42 reps
    Rest 1 Min
    2 Min Max Effort Double Unders* 311 reps
    * subbed single unders
    Total Score: 450 reps
  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    Back Squats. 20 rep max. I'm hoping I don't pass out.

    Then ring/dip work, then a Prowler Party.
  • ascrit
    ascrit Posts: 770 Member
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    Strength
    1 RM Clean
    Much to my surprise, I was able to match my PR of 205 lbs despite not being able to do a full clean for the last 3 months due to injury. I was pretty excited!

    WOD
    50 Front Squats 95 lbs
    EMOM 5 Pull Ups
    Time - 3:41
  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    Didn't do the back squat one. I fell asleep on the couch at like 5:30. Took that as a sign I needed rest.

    Today is olympic technique work. Pocket snatch and pocket clean, then handstand holds. Then I'm going to run a mile for time to prep for our end-of-challenge testing on Monday.
  • okulyd
    okulyd Posts: 147 Member
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    We got a new programming coach for the next month. Here's what he came up with for today. Looks tough...

    Warm Up: 3 Rounds
    60sec Box Step Ups
    8 T-Push Ups

    WOD:

    10, 8, 6, 6, 3, 2 with Increasing Resistance/Decreasing assistance STRICT Pull Ups.

    Kroc Rows

    This is two sets of 40 reps each side (40 L, 40 R, 40 L, 40 R), single arm old school rows on the bench/box with dumbell. Lawnmower-start-style rows are ALLOWED. Pick a heavy weight for first set. If you get all 40 reps UNBROKEN move up 5 lbs for second set.

    Sprint:

    21, 15, 9
    Push Ups
    Walking Lunges (each leg)
    Run 100m