Jan 26, 2011


0530 and 0600 

Weighted Pull ups

ADV(5-5-5-3-3-3)                 INT (5-5-5-3-3)                    BEG (5-5-5)

Then skill development "clean"

Open Gym

5 Rounds for time

15x OHS (95/65)
Run 400m/Row 500m

We will attack this in waves tomorrow, first wave LD at around 0520 and launching every 15 to 20 minutes after that. I can't recommend you run in the dark given the road condition and the amount of traffic in the car park at that hour.


Rob said...
This comment has been removed by the author.
Rob said...

I'm planning on starting around 0540, until then I'm going to work on butterfly pull ups...unless someone wants to work on something else; let me know and I'll join you

Dave said...

Some more homework for you:

You will have four movements, each of which are prescribed a point value per rep. You will choose one movement to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00. Like FGB, there is no rest between movements. As soon as the first 4 minutes are over, you move immediately into your next movement. (Total time of the workout is 10 minutes)

You will choose which movement you do for what amount of time. The point value and the order (4mins, 3mins, 2, 1) doesn't change.

The movements (and the point value of each rep):

Anchored Abmat Situps (1pt)
Row for Calories (2pts)
Dumbbell PP/PJ (45#/35#) (3pts)
Squat Cleans (185#/135#) (4pts)

How do YOU max your points out?

(Just might be important for future WODs. Just sayin'.)

james said...

16:37 I ended up doing two rows and three very cold runs

easterlr said...

16:27 as Rx (did rowing all 5 rounds)

Elizabeth said...

Rob, my email for the link is izzy192@gmail.com. Thanks.

Gary P said...

17:42 5 runs and 75# OHS.

Noah said...

18:42. 65# OHS, rowed twice and ran thrice. First time to do five unbroken sets of OHS (albeit at 65#).

Rob said...
This comment has been removed by the author.
Rob said...

16:40 as Rx'd (run)

Greg said...

16:39, 45lbs on squat. I am getting better at those evil OHS. (Ran)

Hoys said...

21:58 but at 95# ohs...heaviest for me to date. Did 4 rows and 1 run.

Rich said...

17:10- 65lbs OHS- row each round. Form was better on OHS- thanks Zoran for the pointers! Worked some MU transitions as a warm up.