Sunday, June 15, 2014

Weekend 1 WODs

If you didn't read the post for Sunday 1.5 ... read it. I hope your fathers day was filled with fun, family and fitness.


 Saturday 1.4 Competitor WOD 

Part 1  Time 0:00
     With 8 Min Time Cap
          400 m Sprint Run
          21 pull ups
          30 KBS (55/35)
Part 2  Time 8:00
     With 8 Min Time Cap
          400 m Sprint Row
          21 Pull Ups
          30 KB SN (55/35)
Part 3  Time 16 Min
     10 Min to Complete: Tulsa Sled Sectional
          50 m For. Sled Drag
          21 Burpee
          50 m Back Sled Drag
          15 Burpee
          50 m For. Sled Drag
          9  Burpee
          50 m Back Sled Drag
Part 4  Time 26 Min
     8 Min AMRAP
         12 DB Thruster (50/30)
          DB farmer carry
          5/3 MU
Part 5  Time 32 Min
     Rest 6 Mins
Part 6  Time 38 Min
     Team Prowler Rope Climb

Sunday 1.5 Competitor WOD

     12 Min Time Cap
          30 WBS
          30 Box Jump Overs
          30 Dips
          30 Box Jump Overs
10 Min Rest
     8 Rounds (24 total minutes)
          Every 3 Minutes:
          100 m sprint row
               then
     Round 1 - 8 SN (135/95)
     Round 2-  8 Clean (135/95)
     Round 3-  8 S2OH (135/95)
     Round 4-  8 OHS (135/95)
     Round 5-  8 FS (135/95)
     Round 6-  8 BS (135/95)
     Round 7-  8 Thruster (135/95)
     Round 8-  8 CnJ (135/95)
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6 comments:

  1. UnknownJune 16, 2014 at 8:49 AM

    I did all the stuff as prescribed. I also cried alone in my car after then ate a brownie fudge blast to heal my tears I cried.

    ReplyDelete
    Replies
    1. KodyKJune 17, 2014 at 11:32 PM

      Brownie Fudge Blast and Eye Crying were both part of these WODs as RXd, well done sir

      Delete
  2. LauraJune 16, 2014 at 7:37 PM

    Saturday 1.4 Competitor WOD

    Part 1 3:41 ( 1 pd kbs)
    Part 2 3:49 (1 pd kb sn)
    Part 3 4:40-ish, i think (prowler push)
    Part 4 2 rds (30 lb db, 6 jumping MU)
    Part 5
    Part 6 3 rds each with Leslie. we pretty much crushed it.

    Sunday 1.5 Competitor WOD

    12 Min Time Cap (7:22- 14lb wb, 20'' box, bar dips)
    30 WBS
    30 Box Jump Overs
    30 Dips
    30 Box Jump Overs

    8 Rounds (loved this with my whole heart...used 95# would go up in weight or reps or something next time. Completed all movements unbroken except snatch 4/4)
    Every 3 Minutes:
    100 m sprint row
    then
    Round 1 - 8 SN (135/95)
    Round 2- 8 Clean (135/95)
    Round 3- 8 S2OH (135/95)
    Round 4- 8 OHS (135/95)
    Round 5- 8 FS (135/95)
    Round 6- 8 BS (135/95)
    Round 7- 8 Thruster (135/95)
    Round 8- 8 CnJ (135/95)

    ReplyDelete
  3. UnknownJune 16, 2014 at 9:15 PM

    1. Back Squat

    10 @ 60%-315, 8 @ 65%-335, 8 @ 70%-355, 8 @ 75%-375

    2. Front Squat

    5 @ 60%-285, 5 @ 65%-305, 2x5 @ 70%-325


    12 Min Time Cap
    30 WBS
    30 Box Jump Overs
    30 KB Swings w/ 3pd
    30 Box Jump Overs
    30 WBS-thought there was another set of these, oops.
    7:57
    10 Min Rest
    8 Rounds (24 total minutes)
    Every 3 Minutes:
    100 m sprint row
    then
    Round 1 - 8 PC-155
    Round 2- 8 FS -155
    Round 3- 8 BS-155
    Round 4- 8 Single Arm DB Each Side-100lb DB
    Round 5- 8 PC-155
    Round 6- 8 FS-155
    Round 7- 8 BS-155
    Round 8- 8 Single Arm DB Each Side-100lb DB

    ReplyDelete
  4. UnknownJune 16, 2014 at 10:13 PM

    I am not allowed to snatch anymore, so just some clean and jerk work during Steve session.

    WOD 1 - 9:30ish Rx'd kinda...my dips probably aren't to depth anymore. Ugh.
    WOD 2 - Completed. DB Snatch instead of barbell snatch.

    ReplyDelete
  5. UnknownJune 16, 2014 at 10:25 PM

    I also did Pistol work 2

    ReplyDelete

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