Jan 23, 2014

Friday 01.24.14

Strength
HBBS 4x4 at 80% and 5x3 at 85% of 1RM
Rest two minutes between sets.

Team WOD
As a 4 person team with a continuously running clock:
  Max Row for distance while completing:
  8RFT of:
     10 Box Jumps (24/20)
     10 TTB
     10 KBS (24/16kg)
Post loads and results to whiteboard and comments.

Coach's Notes. (standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550)

Team WOD
The idea is to maximize distance rowed in as little time as possible. One person starts rowing, the other three teammates rotate through the triplet two complete times – each person doing each station twice. Once 2 rounds are complete the rower rotates in and one team member goes out to row. WOD is complete once all four members have taken a turn rowing and a total of 8 rounds completed. Score is total distance minus time in seconds.

7 comments:

Jimmy Chen said...

Teamed up with Dan, Kwame, and newcomer, Steve (welcome aboard!).

It was a good lung-burner, although I think we should have kept score internally (row calories). There was some confusion initially as to the number of calories we've completed, which may have impacted our overall score.

Either way, hope to see some new faces this Saturday for the on-ramp!!

Jacob Heppner said...

0-8 Minute:
500 Meter Row
10x Power Snatch @ 155#
20x T2B

8-16 Minute:
500 Meter Row
15x MU
30x Shoulder to Overhead @ 155#

16-24 Minute:
500 Meter Row
20x T2B
40x HSPU

24-32 Minute:
500 Meter Row
25x Burpee Box Jumps
50x Ring Dips

scottnkelly9901 said...

IMCF Hohenfels:
Short on time again today. Have been consistent with the squats though...

HBBS (1RM ~285lb)
4x4 @ 235lb
5x3 @ 250lb

Jared said...

Hope everyone enjoyed the concept of the team WOD. I was not sure how well it would work as written. If you have comments on the structure, send them. Always looking to improve. Next week will use the same model with different exercises.

My grip and lungs left me quickly. Was challenged to stay on the bar through the TTB sets.

Russell Gibson said...

205/215 HBBS
Nobody to team with in the afternoon. The bubble is eerily quiet at 15:30 on a Friday. So I just did 8 rounds of the Box Jumps, TTB, KB swings Rx in 26:28.

monroe said...

Hatch 7/2
HBBS 4 x 185,200,215,225
FS 5 x 125,135,145,145
DU and handstand practice

Bubble got busy around happy hour!

Matt B. said...

Did Heppner's thing for warmup. Twice. Then
4x4 @ 190 and 5x3 @ 200

Meandered around uncertain what to do for awhile, then did strict pullups, double unders, and wall walks. Tried some triple unders. Got one, then got another one with the rope still turning afterwards. I usually start jumping in "first gear" with singles, then go into DU. Trying triples today got me confused which "gear" I was in. DU started to feel easy like singles.