Monday, March 25, 2013

Tuesday 3.26.13



MASTERS & REGIONAL ATHLETES
1.  Facing Hurdle Hops
6 x 6 jumps

2.  5 RFT:
10 Cleans and Jerks, 135/95
10 Burpee Pull ups - ideally bar height is 8-10" above max reach.


GAMES ATHLETES
1.  Facing Hurdle Hops
6 x 6 jumps

2.  OTM x 6
3 Squat Clean and Jerks, start at 70% of 1rm

3.  5 RFT:
10 Cleans and Jerks, 135/95
10 Burpee Pull ups - ideally bar height is 8-10" above max reach.


4.  4 RFT:
10m HS Walk
10 Pistols (5/side)

"I've had smarter people around me all my life, but I haven't run into one yet that 
can outwork me. And if they can't outwork you, then smarts aren't going to do 
them much good. That's just the way it is. And if you believe that and live by it, 
you'd be surprised at how much fun you can have."
- Woody Hayes


39 comments:

  1. Are any of you full time coaches, but not box owners? I have some questions for you... If you could e-mail me, I would love it! devans@kravmd.com

    ReplyDelete
    Replies
    1. full-time coach.. but wrestling coach and full time phys-ed teacher, not a box owner ... does that count? lol

      11:37 ... 5 rds of clean & jerk #95 and did chest to bar pull-ups instead of burpee pull-ups

      Delete
  2. It's going to be a burpee-step up-pull up kinda WOD.

    The bars in our box is either 6" or 12"+ higher than my max reach.

    ReplyDelete
  3. Facing hurdle hops --- I'm assuming this is Forward facing hurdle hops?

    ReplyDelete
  4. Let's go with backwards. With flips. :)

    ReplyDelete
  5. That video was insane! & looking forward to 2moro's WOD!

    ReplyDelete
  6. 1. Skipped
    2. 210, 225x5. Last set was over the time. Wow. Kudos to anyone that starts at 70%and can climb every set.
    3. 12:16
    4. 8 minutes ish. Handstands were a disaster. Shoulders fried from the metcon.

    ReplyDelete
  7. Regionals....

    Metcon first 12:18

    Hurdle hops 1x24, 5x36"

    ReplyDelete
  8. 1. Don't have hurdles so I did make believe hurdles and jumped high for 6 reps forward...

    Clean and jerk Burpee pull up Mercian, did 3 rds...felt tired and weak...my sleep has been awful the past 3 days(total of 15hrs) and its catching up to me :(...finished with some hand stand walks and pistols not for time.

    ReplyDelete
  9. 1. Done
    2. 195# across
    3. 3RFT= 5:51
    4. 2:23 RXd

    ReplyDelete
  10. 1. nope
    2. 115# 3RFT- 5:06

    3rd workout in 12 days and I'm still not feeling great.

    ReplyDelete
  11. 1. Done
    2. 195#*2, 205#*2, 215#*2
    3. 3RFT: 6:04
    4. 2:10

    ReplyDelete
  12. 1. 36" hurdle
    2. 13:27 I need to learn how to keep my breathing under control!

    ReplyDelete
  13. Regionals WOD
    1. 24' box used for all 6 rounds

    2. 13:00 Rx

    ReplyDelete
  14. Regionals WOD
    1. Used the benchpress bench (about 20 inches) for all 6 rounds
    2. 16:15 - The pull-up bar was about 13-14 inches above my max reach. This was freakin' tough... Clean and Jerks felt good, though! :)

    ReplyDelete
    Replies
    1. Why did I not think about putting plates under the pull-up bar? Once I finish teaching for the day sometimes my brain shuts off...goodness!

      Delete
  15. Regionals WOD:
    1. Skipped
    2. 13:36 (6" jump)

    Then did the Games Athletes HS Walk/Pistol WOD for fun: 3:30.

    ReplyDelete
  16. 1. Posting video
    2. 185
    3. 12:13
    4. 2:27

    Had a little bit of fun with the jumps :)

    ReplyDelete
    Replies
    1. I had a lot of fun with the jumps :)

      Delete
  17. 1) Done

    2) 195# Across

    3) 3RFT 7:41 RX'd

    4) 8x30sec Hand Stand Holds

    ReplyDelete
  18. 1) 33" hurdles
    2) 220# across
    3) 14:25rx
    4) 4:17

    fit all this within an hour and 15min... was ROUGH

    ReplyDelete
  19. 1. 12x2 14x2 16 x2...these were fun..used boxes
    2. 125/135/145/155/165/175- jerk was sloppy, shoulder still a little funky
    3. 10:19
    4. 4:16

    ReplyDelete
  20. 1. http://www.youtube.com/watch?v=OX-muLV6Stg&feature=youtu.be

    2. 13:18 (12 inch bar) Looking forward to a rest day

    ReplyDelete
  21. 1. Completed
    2. 210, 220, 230, 240, 250, 260 (missed the last minute)
    3. 12:46 RX
    4. 4:21 rough

    ReplyDelete
  22. 3. 17:55

    Bar about 14 inches, killer.

    ReplyDelete
  23. 1. No hurdles so used imaginary ones.

    2. 14:58. Challenging but fun.

    ReplyDelete
  24. 1. Jumped high over parallettes. Needed higher hurdles
    2. 13:28 TOUGH!

    ReplyDelete
  25. 1-Complete, kind of. max height broad jumps :/
    2-14:02 - tough one, 4th round burpee/pull got me.

    ReplyDelete
  26. 1. skipped
    2. OTMx6- 185/195/205/215/215/215
    3. 5 RFT (did 5 burpee muscleups instead of 10 pullups)- 12:11
    4. 5:13

    ReplyDelete
  27. 1. 6x40"
    2. 170 (this sucked)
    3. Did 3 RFT: 10:45 did squat cleans each rep(bad idea)

    ReplyDelete
  28. I'm not one to tweak the program, but group classes had priority over space and equipment, so adjustments were made:

    1. Done - Max height jumps 6x6

    2. C&J and burpee BJ @ 24" - 13:29

    3. 3 sets of C2B pull ups.

    ReplyDelete
  29. 1. Done

    2. 5 RFT: Done @ women's rx - 15:30

    ReplyDelete