Workout of the Day
A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Ground to Overhead
1 Muscle-Up (or Ring Dip for 55+)
2 Ground to Overhead
2 Muscle-Ups (or Ring Dips for 55+)
3 Ground to Overhead
3 Muscle-Ups
and so on….
40-44: 205/145 lbs
45-49: 185/135 lbs
50-54: 155/115 lbs
55+: 135/95 lbs, Ring Dips instead of Muscle-Ups
Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…
B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches
6 Toes to Bar
9 Box Jumps (24″/20″)
40-54:
135/95 lbs
55+: 115/75 lbs
Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…
C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
40-49:
135/95 lbs
50-54: 115/85 lbs
55+: 95/65 lbs
Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…
D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings
20 Hand-Release Push-Ups
All Age Divsions: 24/16 kg
A) 43 reps. Scaled MU with band, weight 115lbs
B) 55 reps. RX
C) 35 reps. RX
D) 66 reps. RX. Push-ups were hard today.
A. 32 (GTO scaled to #75)
B. 42 (Power Snatch scaled to #65)
C. 41 (Thrusters scaled to #55)
D. 60
Performed at Brick New York. Lowered weights because not adequate warmup time before WOD.
RX
A. 21
B. 72
C. 42
D. 102
A. 28reps
B. 84 reps
C. 43 reps
D. 107 reps
All Rx
A. 14 reps rx
B. 18 reps rx (hands were just to sore)
C. 24 reps rx
D. 100 reps rx
All RX
A: 25 reps
B. 72 reps
C. 50 reps
D. 120 reps
Maureen Pace 52yr.
A.22 , Dips, Rx weight
B.38 (80#)
C.40 RX
D.120 RX
Coming back after injury. Still working on Muscle up.Go Hawks!!!
A: complete,RX, 18 reps, MU still need work
B: complete, RX, 72 reps
C: complete, RX, 40 reps
D: complete, RX, 130 reps
A. 24 #165
B. 78 RX #135
C. 40, #115 shoulders & traps are wore out
D. 116 RX, on the swing, went overhead.
A. 20 reps (115# and jumping MU)
B. 90 reps (65#)
C. 50 reps (65#)
D. 125 reps (Russian kbs)
* was not going to workout – tired and sore. Dragged myself to box at 0530. Just couldn’t handle the weights RX today, everything scaled.
This looks great but our box was closed yesterday, Saturday, and in Spain hardly anything opens on Sunday. Luckily the University gym opens, but I had never gone there before. Anyways, today I went and it looks pretty good. I snatched a lot as next Sunday our Olympic lifting group has a mock competition to get ready for 2015, and I have not been snatching much lately. Today went really well though! Looking forward to tomorrow!
a. 7 reps; MU a goat and 145 a tic heavy
b. 63 reps
c. 36 reps
d. 100 reps
RX all
A. 24 reps
B. 93 reps
C. 45 reps
D. 100 reps
Great job on B. Nice work all around.
Thanks Al just trying to keep up with you!
RX All Sections
A. 23 reps
B. 75 reps
C. 40 reps
D. 133 reps
Felt sorry for myself on (C)…grrrr
A: 12
B: 4+ 3 (75)
C: 40
D: 120
RX-All
A-20 BMU
B-65
C-41
D-116
A. 32
B. 77
C. 53
D. 100
Happy Super Bowl Sunday everyone!
A. 10 RX then failed on MU. Did jumping MU to 20.
B. 4+3 (76 reps)
C. 8+7 (47 reps
D. 2+38 (118 reps)
A. 18 reps @115#
B. 67 reps RX
C. 53 reps Rx
D. 136 RX
Went into today super tired, pushed though it, and ended up doing better than I expected. Ended with 10 x 100 meter sled pushes just to make sure I totally exhausted myself since tomorrow is a rest day and I plan on having a couple cold ones, eating whatever delicious food is before me, and rooting on the SEAHAWKS! Go HAWKS!!
A. 18 reps @ 165
B. 54 reps
C. 42 reps
D. 120 reps