Girls of the ECC doing KB SDHPs.
2014 REGIONAL & GAMES ATHLETES
1. Track Session
5 x 600m, rest 3 mins
5 x 600m, rest 3 mins
2. Barbell
OTM x 20
Odd: 7 Front Squats
Even: 7 Jerks
One barbell and the same weight for both movements. Good place to start is 50% of 1RM FS or Jerk, which ever is lighter. Use a rack and climb up in weight when possible.
3. Gymnastics
A: For 4 minutes, every :30 complete a set of max rep Strict C2B Pull ups
rest 1 minute
B: For 4 Minutes, every :30 complete a set of max rep Strict Ring Dips
rest 1 minute
C: For 4 Minutes, every :30 complete 1 Rope Climb. Do these legless for as long as possible then switch to regular
OTM x 20
Odd: 7 Front Squats
Even: 7 Jerks
One barbell and the same weight for both movements. Good place to start is 50% of 1RM FS or Jerk, which ever is lighter. Use a rack and climb up in weight when possible.
3. Gymnastics
A: For 4 minutes, every :30 complete a set of max rep Strict C2B Pull ups
rest 1 minute
B: For 4 Minutes, every :30 complete a set of max rep Strict Ring Dips
rest 1 minute
C: For 4 Minutes, every :30 complete 1 Rope Climb. Do these legless for as long as possible then switch to regular
2014 OPEN ATHLETES
1. Metcon
"Glen"
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees
"Glen"
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees
are any of you guys competing at the Pensacola Beach Brawl next weekend in florida? I'll be there!
ReplyDeleteThis comment has been removed by the author.
DeleteGet after it today Comp WODers! Team comp today with a couple other frequent posters on this site.
ReplyDeleteGlen...you have made the ultimate sacrifice for your country. Thank you for your service.
Open
ReplyDeleteGlen - 32:44
Had to go to another floor (cardio zone). So mile runs were on treadmill. Burpees and running were awful
track @ 1:59, 1:57, 1:58, 2:01, 2:01
ReplyDeleteotm @ 70 kg working front squat form
C2B=33 in total
ring dips= 41 in total
4 legless rope climbs and 4 using feet
1) 2:05-09 avg
ReplyDelete2) Used 135 and moved up to 145.
3) C2B: 8,5,5,5
Dips: 13,7,5,4
Did 4×10 T2B
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ReplyDeleteThis comment has been removed by the author.
ReplyDeleteOpen:
ReplyDelete26+mins
I counted one of my no rep rope climb. Thank you big time Jeremy for the push.
My pleasure bro, couldn't leave without watching you finish. Your time was 27:14.
DeleteOpen/Masters 47
ReplyDeleteGlen: 35:12 used 95# c&j and 5 rope climbs.
Open
ReplyDeleteGlen: 32:12 95# c&j
The regional programming today is the reason I do this programming.
ReplyDelete1) because I would never come up with it on my own.
2) it is challenging and will make me better
1. Track Session- Typhoon season still folks, did row repeats at 750m, 3 min rest
2:34, 2:37, 2:35, 2:38, 2:38
2. Barbell- When envisioning this workout and game planning I thought for sure I would get up to around 185, wrong! Those jerks got heavy fast, went 135, 145, 155, increased every 5 min until I got to 155
3. Gymnastics
A: 3 each time
B: 8 each time, these have surprisingly gotten a ton better
C: 2 legless, the rest regular
Open Master:
ReplyDeleteGlen: 46:51 rx
Open/Masters (43)
ReplyDeleteGlen: 37:29, That was a slog! 2 of my favourite things, running and burpees!
Open
ReplyDeleteGlen: 31:29 115#
Jeremy couldnt be.more right.
ReplyDelete1. 2:19,2:14,2:14,2:16,2:09
2. 10 min at 135 5 min at 145 5 min at 155 had some.left in the tank should have went higher earlier. days like this I wish I had some of yall in the gym with me.instead of alone.
3. C2B 9,7,6,4,3,2,2,2
Ring dips 12,10,9,7,6,6,6,6
Rope climb. 2 legless rest regular 2 every 30 sec. need tons of technique work here glad they showed up. yall have a great weekend.
Open
ReplyDelete1. 33:11 80# and 5 rope climbs
Reg:
ReplyDeleteended up all over the road on this, but all in all still a good day.
1. tested some rowing options and learned a great lesson on damper setting.
Did:
500 @ damper 2 at high SPM : 1:32
2 min rest
500 @ damper 9 at slow SPM : 1:40
2 min rest
500 @ damper 2 at high SPM : 1:41
2 min rest
500 @ damper 9.....didn't need to do, destroyed after above.
Learned to not mess with the damper setting, middle is good. High SPM makes for a full body destruction, Low SPM makes for fatigue in glutes and quads beyond comfort.....thinking back, we should have done the last one at 5/6... good times.
2. 5min at 115, rest at 125, might have gone heavier, but shoulders were suffering during the rest of the work. Way tougher than I thought going in.
3. A. 8,6,5,4,3,3,3,2
B. 10,8,6,4,4,4,4,3
C. 1 legless, started one more and couldn't. Got 7 more with legs in but switched to on the minute.
Definitely room to get better on everything today, but still great training day.
Open:
ReplyDelete33:03 RX
1) Done...All low 1:50's had to go through the finish line and circle back to check timer...exact time unknown
ReplyDelete2) OTM x 20 ( Sneaky ) 155 x 15,165x 5
3) A) 7,5,5,3,3,6,4,2 = 35
B) 10,10,7,6,7,4,4,6 = 54
C) 5 Legless / 3 Reg...legless are not really an issue as I dont usually use my legs all that much with climbs, was also taking a 12ft leap of faith on the descent so that probably helped a bit
Open
ReplyDelete"Glen" - 30:17
Open
ReplyDelete"Glen" 32:57rx
Open.
ReplyDelete1. 34:40...no rope so did 500 foot farmers walk with 70lb kb
woo I made the page!
ReplyDeletework up to a heavy 1rm clean. 145/155/165/175/180 (5lb pr)/185F x 3, racked it all three times but pulled early and it ended up out in front.
modified Glen partnered with Leo
60 squat clean thrusters 155/105
1 mile hilly run
20 rople climbs
1 mike hilly run
100 burpee box jump overs at 24inches
40:54
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ReplyDeleteOpen
ReplyDelete1) 39:45 RX
did otm burpees to keep good pace. Last 20 I pushed out unbroken. Happy to get under 40:00.
Open
ReplyDeleteGlen- 30:44
Elbow/arm pain was at an all time high so decided to take it easy and do the flight simulator... jump rope snapped 7 min in, called it a day haha
ReplyDelete1. done, didnt time, focused on pose runnin mechanics
ReplyDelete2. started at 135, worked to 185 focusing on jerks. this was miserable.
3. done. didnt count, just went. i feel pumped the hell up haha
Same here, too bad it wasn't a beach day cause my pecs ans arms were swole!
DeleteSame here, too bad it wasn't a beach day cause my pecs ans arms were swole!
DeleteOpen:
ReplyDelete1.) 35:51 RIP Glen, Thank you!
Pr'd "Grace" by 1:15, rope climbs were slooow!
Games got cancelled today so I got to workout!
ReplyDelete1.Running-Done. No way to accurately time.
2.OTM-Stayed mostly at 145lbs. Did 155lbs final set.
3a.-31 C2B's
3b.-27 Ring Dips
Felt great today!
OPEN:
ReplyDelete"Glen": 30:56 Rx.
OPEN:
ReplyDelete34:59 first time doing rope climbs. lots of fun.
1) 2:40-2:20-2:18-2:17-2:20
ReplyDelete2) 115 x 2, 125 x2, 135 x2, 145 x2, 155 x2
3) No time
4) Turned Glen into a team WOD in prep for an upcoming competition
Open
ReplyDelete32:14 rx'd
Open:
ReplyDelete1. 42:12
1. 2:01/2:00/2:01/2:07/2:10- my right leg and calf were bugging me from the start and seemed to keep getting worse :/ don't know what's going on with it but it didn't feel right at all
ReplyDelete2. loved this
115/125/125/135/135/135/135/145/145/145- jerks felt good today
3. c2b- strict 5/5/3+2(chin over for 2)/4+1(same)
ring dips-15/12/10/10
rope climbs 2 sets no legs 2 with legs
Strong on the jerks and front squats!
Deletethanks! just realized i totally messed up on the gymnastics...i did it all wrong lol...grr!! i feel like a goof....i was doing it :30 sec work :30 sec rest for 4 min
DeletePlaced 2nd at the Leader of the Pack comp in Baltimore today. Felt good!!
ReplyDeleteCongrats!!!!
DeleteOpen
ReplyDeleteGlen - 33:45
36:33 65 lbs 5 rope climbs
ReplyDeleteopen : glen -- 36:10 .. i do NOT like burps(took me over 10 min)
ReplyDeleteburpees* :)
ReplyDelete1) 1:57/1:59/2:01/2:02/1:57
ReplyDelete2) 6 min @ 135, 6 min @ 155, 6 min @ 165, 2 min @ 175
Extra - Lurong WOD
100 Burpees
100 KBS (55#)
11:54
3) c2b - 5/4/3/3/3/3/2/2
ring dips - 5/4/3/3/3/3/2/2
1 rope climb emom for 4 mins (rope climbs are a little weak, couldn't make every 30 sec)
1) averaged 2 min, ranged from 1:57-2:04
ReplyDelete2) did the majority with 95#, went up towards the end hitting a couple at 105 and a couple at 115
3) c2b & dips done - didn't have a rope at home
Regionals:
ReplyDelete1) Track Session: Did 8x400m instead of 5x600m. Avg 1:20
2) Barbell:
115@ 1min -125@ 1min -135@ 1min -145@ 1min -155@ 1min -165@ 1min -175@ 14min
3) Ran out of time.
Open
ReplyDelete1) 34:20
Open/Masers (43)
ReplyDelete1) 40:39
disappointed...I was shooting for under 40
Regional
ReplyDelete1. Skipped
2. 145x2, 150x2, 155x2, 160x2, 165x1, 175x1
3. Pull ups=33, Ring Dips 43, RC 2 legless, 6 regular
21/165lbs/93rd in SE
ReplyDelete-MC'ed at a local team's competition in West Palm benefitting Steve's Club.. The day before, they offered me a competition spot as well, so I jumped in! Not expected at all, but we ended up taking 1st place!
Open
ReplyDelete37:42 - substituted 30 towel pull-ups for the 10 rope climbs. I set a new Grace PR by 4 minutes in the process, but ran much slower than I wanted...
Open
ReplyDelete32 min. Time up, quit 18 burpees in... probably would've been about 40ish
Open.
ReplyDelete1. "Glen": 38:10. Short rope (10'), so did 20 rope climbs. Everything was slow.
Open. Glen - 37:26 RX'd. Felt great, but burpees were SLOW.
ReplyDelete