2014-02-06

THURSDAY WORKOUT

Time for a shit kicker... ;)

GAMES GROUP... THIS WILL BE ALL OF YOUR TRAINING TODAY SO TRY TO GET IN TODAY... THERE WILL BE NOTHING EXTRA... RECOVERY WORK AND MOBILITY ONLY...

WORKOUT:
We will have a continuously running clock for this one...

Your will have from 0:00-8:00 to complete the following:
1000m Row (Damper MUST BE ON 10)
50 Wall Ball Shots (14#/20#)

IF YOU FINISH EARLY THEN YOU WILL REST UNTIL THE 8:00 MARK...

At the 8:00 mark until the 16:00 mark you will try to complete the following:
21 Back Squats (135#/95#)
21 Chest 2 Bar Pull Ups
15 Front Squats (135#/95#)
15 Knees 2 Elbow
9 Overhead Squats (135#/95#)
9 Toes 2 Bar

AGAIN, IF YOU FINISH EARLY YOU WILL REST UNTIL THE 16:00 MARK...

At the 16:00 mark until the 24:00 mark you will try to complete the following:
50 Burpee Box Jumps (24"/30")

Make these as hard as you can, BUT STILL FINISHABLE... The first one should be the closest to the time cutoff with the last one (Hopefully :)) the fastest... Guess, we will see... ;)

Some scale options:
WOD 1 - Scale WB weights & keep numbers the same, 800m Row & 40 WB, 600m & 30 WB...
WOD 2 - Scale weights to about 80% of your OH Squat Max & band assistance in pull ups...
WOD 3 - Scale box height to 20"/24" or less... Make it challenging, but don't hit the box :$

We will run heats of 7 athletes at a time with obviously a new heat starting every 8 minutes so stay loose if you end up in a later heat!!

POST ANY SCALING AND ALL THREE INDIVIDUAL WOD TIMES TO COMMENTS

14 comments:

dani b. said...

8:00;42 reps (75#);45 burpee box jumps (20").

Kevin said...

7:05, 77 reps (115#), 7:10 (24")

Emilie Goldsberry said...

6:5? Can't remember; 74 reps (70#); 6:52 20" that was a killer

Stephanie Coughlin said...

6:22 (800; 40)
1 OH Squat - 73#
45 BBJ's - 20"

Lisa Dempsey said...

7:04 (1,000 row; 50 WB 10#)
5:15 (finished all rack work with green band for CTB and 55# for barbell work except omitted OHS as a precaution)
5:40 BBJ

This was a good one!

Jordan said...

5:35, 5:55, 4:30 rxd

John Dunn said...

7:32, 69 Reps (115#), 6:33

Megan said...

6:08
Finished 15 k2e
5:07 (40 reps @ 24")

vice said...

WOW this was a shit kicker!
scaled too far down at 600 meter and 50 WB with 14# and finished at a little b4 4 minutes, not sure.
Part 2: 85# and green band for C2B
got to T2B with 2 left then no rest and straight to BBJ @20" Box for 50 at 3:59 SUCKS BALLS!!!!
Oh and dropped all weight off bar for OH SQuats for pain reduction.

Carolyn said...

7:59 | 1000m Row,10# WB
72 Reps | 45# kipped w/med black
47 | 14" box

Crystal Stidham said...

5:55
15 front squats @ 85#
30 bbj's, 24"

Chris Daniels said...

7:00 | 1000m row 20# wall balls
21 bs 135# 21 c2b
29 bj @ 30"

Colin McDermott said...

6:23
2 1/2 + 1 T2B
8:00 (30")

Crystal Stidham said...

Sorry, my time for the first portion was actually 6:54.