Workout of the Day
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A.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.
Compare your results to May 4th, 2015.
Optional Additional Conditioning Session
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A.
Every 8 minutes, for 40 minutes (5 sets), of:
800 Meters
Complete each set as quickly as possible and note times for each set.
Fun to see improvement on this. On May9th “85kgs for 6 rounds. 87.5kg last 2 rounds (Power)” This time around, used 92.5kg for each round.
Running: 3:28, 3:25, 3:28, 3:30, 3:35
Did Sunday.
125, 130, 135, 140, 145, 150, 150, 150 = 1125. last time 1020
Rowed instead of run – 400m each except rounds 5, 6, 7 were 300-350m
A 135 X 8 = 1080. Scaled w/run & PC. Barely made 3 min. Round 6 + .04, R7 +.27 R8, 2:48.
Did on Sunday
Scaled to 20 cal row last time on this…ended up doing another nasty WOD a fellow coach brought in…
6 Rnds
15 thrusters 45#
15 bar facing burpees
15 PC 45# (was supposed to be 55#-but forgot to change weights and didn’t realize it until nearly halfway through)
40 DU
Rest 1:1
Had to cut off my DU at 5 min ea round-managed to get 25; rested 3 min
195/195/205/205/215/215/215/215. Great workout today
Could not run was too cold !!! 7:00am so i row 400 , 30″ box
Over and cleans: running i am sure i would not have Been able to make it in 3 minutes 1910lbs
Was only able to get 3 rounds under the 3 minute mark. Did 8 rounds anyway.. 118#
A) RX as 185-195-200-205-210-210-210-215
Optional) -completed
2:30-2:35-2:35-2:40-2:50-2:50-2:55-2:57
BJO@20″
PC@113 (904#)
*May 9th I barely completed each rd in 3:00; PC @103#(824#); by rd 4 I was stepping over
HAPPY!!!!
Major improvement!
Been slowly getting back to the grind from vacation, travel and some PT on a knee and elbow injury. Not 100% but 100% better, if that makes sense.
A) took me just over 34 minutes to do all 8 sets. Slow running today (high-90s and 100% humidity here in GA) plus 30″ box jumps take me awhile. Used 185b for all sets of cleans. Good workout though.
I’ll be cutting the grass today for my optional conditioning! Cheers.
A. 200m run, 10 BJ and 2 PC. Concern with calf so shortened run and then switched to 1 min of all out effort on bike after 3 rounds cause of cramp in calf. 125/135/145/155/165/175/185/205
Optional session: 3 rounds 2K row at 75% effort with 4 min rest between
Well since our 400 here is straight up a hill, I did a shorter route to finish in three minutes. Still didn’t get it done in 3 min. 8 RFT 300m Run, 10 BJO, 1 PC
95-105-115-125-135-145-155-170= 1045lbs {28 min }
We did not do this workout on May 4th!!
Hi Ralph! We did this w/o on May 8th.
Thanks!!
Thanks