WODs for the Week 120123 - 120127

Monday 120123:

WOD: 
5 rounds for time of:

3 Power Cleans 185/120#
12 Burpees
15 Pullups


This WOD had a little bit of everything - heavy for the big guys and body weight for the lighter athletes. The key was pacing. Those that stayed with a consistent plan found the finish line quickly. I would like to extend a special mention to Brent Harris for applying a great rest/work technique and Tripp for fighting when it seemed like 5 rounds might as well have been 50. 


Scores are as follows:


Louis: 15:48 (rx'd)
Brandon: 14:48 (135#)
TY: 15:51 (135#, green band)
Brent: 13:43 (135#, black band)
Kelly: 16:02 (89#, green/black band)
Mitchell: DNF
Drew: 13:32 (65#)
Tripp: 19:10 (89#, black band)
Brad: 19:39 (scaled up to 225# for two rounds, then rx'd for the last 3, green band last 3 rounds)
John: 9:59 (rx'd for 3 rounds, dropped weight to 135# for last two)

Warm Up:
*Run 200m - rest 90 sec between efforts (increase pace with each effort)

*Animal warm up: inch worms, bear crawl, duck walk, broad jump (x 2)
Strength:
8 min to establish CFT double under PR
------------------------------------------------------------------------------------------------------------------------

Tuesday 120124:

WOD: 
21-15-9 of:

KBS 32/24kg
HSPU (sub will be elevated pushups)
K2E


Austin: 6:33 (1 pood, elevated pu)
Brandon: 8:23 (1 pood, mix HSPU / Elevated pu)
Louis: 8:17 (1.5 pood, elevated pu - wall)
Kelly: 8:48 (.75 pood, elevated pu, knees to chest)
Dillon: 9:30 (1 pood, elevated pu)
Tanner: 6:40 (gobbler squats 55#, reg pu, jump tucks)


Grip strength and shoulder stability were tested greatly tonight. We probably need a few more heavy kb as you guys really flew through that portion without difficulty. 

Warm Up:
NEW GAME! Thunderdome 

One athlete in the center, three athletes surrounding in a circle. Center athlete must catch all med balls tossed inside of the circle in the space of 1 min. 1 man maker for each ball dropped to be performed after the minute. 

*one ball thrown at a time on the instructor's signal. Once ball is caught, athlete must roll the ball back to the thrower and prepare for the next lob.

Strength:
Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.

------------------------------------------------------------------------------------------------------------------------

Wednesday 120125:

WOD: 

21 Thrusters 115/75#
12 Wall Walks
15 Thrusters 115/75#
9 Wall Walks
9 Thrusters 115/75#
6 Wall Walks

(20 min cut time)

Mitchell: 12:20 (89#)
Brad: 13:20 (rx'd)
Brent: 13:40 (89#, started half walks finished as rx'd)
Austin: 16:34 (75#)
Drew: 16:34 (65#)
Goldman: 18:15 (115/89#)
John: 11:39 (95#)
Adam: scaled WOD - untimed


This one was unique in the movements and pacing. Brent Harris really stood out after starting off with a scaled wall walk before finishing the workout vertical with his chest touching the wall. I hope no one needs their shoulders tomorrow...

Warm Up:
*800m run

*Foam rolling

Strength:12 minutes to establish a 1rm  squat clean

------------------------------------------------------------------------------------------------------------------------

Thursday 120126:

WOD: 
Tabata Mashup of:

Ring Dips
Front Squats 135/95#
Ab-Mat Situps


Scores are lowest # of reps in a 20 second work interval per movement
Louis: 7-5-10 = 22
Kelly: 7-5-8 = 20
Drew: 4-3-12 = 19
Goldman: 4-4-6 = 14


Austin took on a scaled version of the rope climb/power clean WOD from the 2011 Games  (5 assents/5 C&J 95#, 4a/4c&j 115#, 3a/3C&J 135#, 2a/2C&J 135#, 1a/1C&J 135#) - 14:54


Great effort Austin!

Warm Up:
10-15-20 wallball shots with 0:30, 1:00 rest, respectively

Strength:
High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

------------------------------------------------------------------------------------------------------------------------

Friday 120127:

WOD: BENCHMARK FRIDAY

"Grace"

30 C&J for time - 135#


Brent: 4:12 (rx'd)
Austin: 4:55 (115#)
Louis: 3:22 (rx'd)
John: 3:07 (rx'd)


This is a first attempt for Brent and Austin. I suspect Brent will crush this when we attempt it again later in the year. Louis and I both missed our PR mark set in late October by a few seconds. That's a little surprising but I think we can chalk a little time up to a long week. I'm sure I have a 2:45 effort in me and Louis should flat out beat me at this WOD. 

Warm Up:
Hoverball - 7 min match. If the ball touches the ground the entire team performs 15 air squats.

Strength:

12 min to establish 1RM C&J

------------------------------------------------------------------------------------------------------------------------

Saturday 120128:

WOD: OPEN 11.5

AMRAP 15 min
* 5 Power Cleans 145#
* 10 Toes to Bar
* 15 Wall Ball shots (20#, 10')


*All athletes scaled toes to bar to knees to chest, although Brent basically had K2E for the first few rounds. Only sub notes will be weight if applicable. 

Brent: 6 rounds + 19 reps
Tripp: 5 rounds + 22 reps
Kelly: 5 rounds + 23 reps
Drew: 5 rounds + 23 reps


I remember this WOD being quite difficult and LONG, especially in the wall balls after about the 5 min mark. Proud of the effort and consistency today. These long, difficult workouts really build mental capacity as much as physical capacity. 

Warm Up:
Hoverball - 7 min match. If the ball touches the ground the entire team performs 15 air squats.

Strength:

7 min rope work


To a man a lot of progress was made with ropes today. Drew hit a PR at 8 starting from exactly zero a few weeks ago and Tripp is now convinced that he is not physically handicapped when it comes to jumping. On a sad note, I had to take out the gym PR set by Louis with a 101 effort. 
------------------------------------------------------------------------------------------------------------------------