Friday, 022015

A. 500m Row @85-90% x 3 ; rest 3 min between + 4 x :20 second sprints on bike 
B. Back SqT – 3.3.3 cluster – rest :15 between cluster sets; build to max in <20 min
C. Warmup movements for later today; prep the body  
pm:  Options for WOD 
A. Competition Pace 
Row 30 calories
30 Burpees
40 Box Jumps (24/20)step down
40 Two-arm dumbbell/kB ground-to-overhead (45/35lb DBs)
50 Toes to bar
50 Cal Row 
100′ foot Overhead walking lunge (45/25lb plate)

A. 14.4 @Opens / competition pace 
Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20/14 to 10-foot target
30 cleans, 135/93.
20 muscle-ups
***Reason for Options of A. Current condition of the body, mind etc. Message me if up in the air on which to attack today. 
B. 30 min of mobility and recovery (athlete specific – but hit this!)

10 thoughts on “Friday, 022015”

  1. AM:
    A. Rows + AB

    B. Cluster

    A. 14.4
    (Didn’t PR but also didn’t go into it as goal, wanted to have fun and stay relaxed. Felt great afterwards, knowing that I had much more in me)

  2. This is exactly what the day was suppose to be. Nice job. @100% output U would finish the second row for sure. Showed lot of maturity today as an athlete.

  3. 16:34 not opens wod.
    Felt really good today. Knee was great on lunges, t2b were great and
    Row wasn’t awful and I used plates and rebounded box jumps to practice since I haven’t done these because of knee.

    Practiced MU after and those felt good today.

  4. AB. Done
    C. Cluster 355


    A. 14.4
    188, 7 rep pr. TTB killed me once again. But felt light years better then last year hitting this. Able to hold paces better, getting better at staying moving. Contant progress, small but there.

  5. Am.
    A. Rows+AB. Done.
    B. Worked up to 215.
    A. Had fun with Chase and the ladies. Tackled 14.4 and got 6 muscle ups with “ease”. Felt good. Left smiling. Always room to build and pursue but glad I can get above those rings. So much more is coming.
    B. Mobilized my shoulders and lats like a loopty loop.

  6. Am: – did early afternoon
    3 x 500m rows @1:50
    Bike sprints
    Movement warmup

    Pm w/ night crew


    Score : 232. Last year got 213 and kinda hit wall this year so. 9:22 finiahed cleans. Second time on rower was as horrible as I remember. But I was a pussy. Bet was capital grille on loser and chase hit 235. Dammit!

  7. We did 10x500m yesterday, and the bench muscleup one we felt every bit of it today!

    A. 2x500m row done at 1:55 pace
    B. AD 4x:20 – done
    C. Back squat cluster 325/335/350
    D. 14.4 = 30 cals – 6 rep pr from last year

Leave a Comment

Your email address will not be published. Required fields are marked *