WODs for the Week 120130 - 120203

Monday 120130:

WOD: 10 minute AMRAP of:

5 Push Jerks 155/105#
20 Split Jumps 

barbell starts from the ground


Brad Harris: 5 rounds + 5 reps (159#)
BrentandJenny Harris: 6 rounds + (109#)
Tripp: 6 rounds (89#)
Drew Headings: 6 rounds + 1 rep (85#)
Goldman: 7 rounds + 18 reps (135#)
Louis: 7 rounds + 15 reps (109#)
John Prince: 10 rounds (135#)

I loved that Brent turned to me about halfway through the WOD and said, "I'm GOING to get these Jumping Lunges...". They are a nemesis to all and friend to none. Before the WOD Brad took the top spot on our board with a 1:29.9 500m row followed by Louis at a shade under 1:40 and Brent who edged Tripp out by .1 sec.

Adam Carl and I worked on strict presses this morning and I was really pleased that his left shoulder could tolerate the 5 x 3 work. Topped out at 105#.

Warm Up: 

4 stations (1/2 tabata at each - 4 cycles of each). Perform twice. 

*row 

*battle rope

*boot strappers

*samsons

Strength:
12 minutes to establish a 3rm Hang Squat Clean. 

Notes: The barbell may not touch the floor before all 3 reps are completed.

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Tuesday 120131:

WOD:
3 rounds for time of:

12 Deadlifts 275/185#
24 Box Jumps 24″

Notes: There is a 15 minute cap.


Dillon: 7:20 (185#)
Drew: 7:59 (185#)
Austin: 8:38 (245#)
Louis: 6:40 (rx'd)
John: 4:55 (205#)


This workout was all about deadlift weight. I'm really happy that Austin stepped up and decided to work with 245# rather than the 225# I asked of him. Box jumps just seemed like an annoyance that impeded work. 


Prior to the WOD Austin hit his first muscle up on the bar! Also, both he and Dillon handled the heavy kb (63#) on the turkish get up work. 

Warm Up: 

*Hooverball - 7 min. If the ball touches the ground team performs 15 air squats. 

*7 min band mobility work

Strength:
10 minute AMRAP of (alternating) Turkish Get Ups @ 24/16kg. 
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Wednesday 120203:

WOD:
4 rounds for time of:

5 Front Squats 185/120#
8 Strict Pullups
40 Double-Unders

*80 single unders will be our sub for this WOD due to higher rep box jumps yesterday


Austin: 10:24 (135#, singles)
Tripp: 13:10 (115#, singles, green band)
Brent: 13:28 (135#, singles, green band)
John: 7:28 (155#)


I find that having this kind of slow work while taxing the aerobic pathway is an interesting combination and helps you concentrate more on breathing during the slow lifts.  Personally, my legs were SHOT from the lunges and deadlifts. I broke double unders multiple times in each round which should not be the case. 

Warm Up: 
*10 Grasshoppers

*3 Body Drags

*15 Grasshoppers

*2 Body Drags

*20 Grasshoppers

*1 Body Drag

bodies cannot be picked up during drag

*7 min PVC work (pass throughs, toe snatches, sotts press, leg swings, figure 8's)


Strength: 

Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set. 
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Thursday 120202:

WOD: 10 minute AMRAP of:

12 C2B Pullups
12 Box Jumps 30/26”


Drew: 5 rounds + 6 reps
Austin: 6 rounds


After WOD - 45 pullups (pr) + handstand work

Warm Up: 
*200m front run / 200m back run (x2)

*Joint articulation


Strength: 
1a) 3X5 Clean Hi-Pulls – medium/heavy, rest 60 sec.
1b) 3X5 Tall Cleans – medium/heavy, rest 60 sec. 

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Friday 120203:

WOD: BENCHMARK FRIDAY

"Karen"

150 Wallball Shots for time

depth and height will be marked and counted


Something gets me just a little more excited on Benchmark days and today was no exception. I've not taken on "Karen" as Rx'd much but I do know that it takes lots of determination just to finish when exhaustion sets in with about 100 wallballs to go.


Goldman: 8:20 (rx'd)
Brent: 9:41 (rx'd)
Louis: 10:28 (rx'd)
Drew: 10:49 (rx'd)
John: 6:45 (rx'd) PR


I really look forward to pushing Goldman. Great attitude and a great engine. Also, it seems as if I'm beating a dead horse but Brent's hard work continues to pay off big results in the results category.


Before the WOD we maxed out on Pullups:


Louis: 22 (pr)
Goldman: 17 
Drew: 17
Brent: 3
Austin: 32
John: 45 (pr)

Warm Up:
10 min of:

*Lateral slides

*7 rope slams

*1 rope accent


Strength: 
Power Snatch work: 5 x 1 @ 45#, 5 x 1 @ 75#, 3 x 1 @ 95#, 1 x 1 @ 115, 1 x 1 @ 135#
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Saturday 120204:

WOD: 

-30 HSPU
-40 Pullups
-50 KB Swings
-60 Situps
-70 Burpees

This workout was burpees, more burpees, and some work thrown in before the burpees that no one really remembers. 


Austin: 17:45 (elevated PU, 1 pood)
Brent: DNF (sick)
Tripp: 19:51 (elevated PU, 1 pood)


Before the WOD we found our 1RM shoulder press:


Austin: 
Brent: 175#
Tripp: 140#
John: 157# (failed at 168, too big of a jump)

Warm Up:

Strength: 
1 RM Shoulder Press
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