Jan 9, 2014

Friday 01.10.14

Strength
HBBS 4x4 80% and 5x3 85%
Rest no more than 2 min between sets.

Team METCON
In 3 person team:
    180 Pull-ups
    Hold Bottom OHS (65/45)
    Box Jumps (24/20)

Post loads and team time to whiteboard and comments.



Coach's Notes. (Non standard Friday team WOD start time of 0630, warm up prior and get your strength work done before or after this time and be ready for a WOD brief at 0620. Post to comments if you want to assemble a team and start at another time.)
Strength
For the HBBS, partner up to ensure proper breath control and good depth on each rep. Click Here for Calculator. Start with the 1RM found the first week, be honest, and put 10 in the increment space. Although we will not squat on Saturday, today's split sets account for that effort.

METCON
Similar to last week’s team WOD, the Goal is to get through 180 pull ups as fast as possible. An athlete can only pull when a teammate is holding the bottom of the OHS. The third teammate is knocking out box jumps as fast as possible. Switch whenever but each member must do at least 40 pull-ups.
      Score = total box jumps – total time

           
AM scores... Nice work! 

10 comments:

Meg Smith said...

Sorry I'll miss it! Too late of a start time for our family's timeline. Looks like fun!

Jacob Heppner said...

Houston/Ken/Jacob: 297 rx

Ross said...

IMCF SD DET

Solo so I adjusted the WOD to
60 pull-ups then used that time as my time to complete max rep BJ and then again for time I needed to hold the bottom position of the OHS.

60 pull-ups -2:30
then 36 BJ (@24") in 2:30
then help bottom position of OHS for 2:30 (had to drop bar twice but stopped clock and limited break to 3 breaths then started again.)

Ross said...

oops forgot did my HBBS work
4x4@310 and 5x 3 @330 before the METCON

Andy said...

Good times with JM and Jim this AM. 9:30 - 159 BJ for 421. Good WOD, right amount of work post Strength. Solid week, Jared.

Jared said...

HBBS
4x4 @ 265 5x3 @ 280

Awesome crowd this morning. I think we had 8 teams in the end plus a couple of us that did not do the WOD. Remember that number closest to zero wins. I am TDY all next week so someone else will have to pick up the wrangling.

ROBERT KINNEY said...

Score 424 for Susan-Kurt-Rob.

Great WOD today

Andy said...

Somehow forgot that yesterday was Thursday aka squat day until Mark posted. Make-up at lunch.
Hatch 6/2:
HBBS 4 x 195-205-205-205
FS 5 x 135-145-155-155

scottnkelly9901 said...

IMCF Hohenfels:

"Freelance Friday"

Lead-in:
HBBS
4x4 @ 230lb
5x3 @ 245lb

WOD:
Death by Pull-ups
16 + 4rds @ 12 reps

Follow-thru:
Mobility/recovery

Jimmy Chen said...

Yeah, it ain't easy bein' daddy, especially when your lil' tyke is spewing like the possessed girl from "The Exorcist" until 0100...

Made up Wednesday's WOD this afternoon (just over 2 rounds...ouch!). Could've been better if I wasn't coming down with something. Meh.

In any case, any details as to who's going to be helping out during the on-ramp later this month?