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Competitive Fitness 03.19.14

19
Mar

Competitive Fitness 03.19.14

Prep Work
3 Rds
:30 Table top stretch
:30 Sampson stretch

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lb)
20 Toes to Bar

D.
Six sets for max calories of:
60 seconds of Airdyne or Rowing
Rest 60 seconds

Cool Down
Mobility
Post results

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14 Responses

  1. Tashina

    A) 5@99, 3 @ 130, 1@ 150, 5@ 120, 5 @ 130 last 5 was difficult.
    B) clean 1.1.1
    55, 75, 85, 95, 115, felt good and went for 125 got 2/3. :-). Happy with that considering my previous pr started around 85.
    C) this one took me a while 9:40

    D). 17 Cal, 33, 47, interrupted by a crying 3yr old this round 61, 76, 94 finish.

  2. Workout of the Day
    A.
    Front Squat 1 rep max 315 lbs
    *Set 1 – 5 reps @ 60% 185 lbs
    *Set 2 – 3 reps @ 80% 255 lbs
    *Set 3 – 1 rep @ 90% 395 lbs
    *Set 4 – 5 reps @ 75% 245 lbs
    *Set 5 – 5 reps @ 80% 255 lbs
    Rest 2 minutes between sets

    B.
    Five sets of:
    Clean x 1.1.1
    (rest 10 seconds between singles)
    Rest as needed
    135,155,175,195,215

    C.
    Three rounds for time of:
    20 Wall Ball Shots 20 lb
    20 Toes to Bar
    Time 8:13

    D.
    Six sets for max calories of:
    60 seconds of Airdyne or Rowing
    Rest 60 seconds
    Calories: 140

  3. Haines

    A: 5 reps at 60%- 185
    3 reps at 80%- 250
    1 rep at 90% – 280
    5 reps at 75%- 235
    5 reps at 80%- 250

    B: clean 1.1.1
    185, 205, 225, 245, 255

    C: 3rds 20 wall balls/ 20 t2b. Ended up doin 3rds of 20 wall balls and 1 min of hallow rock hold. Hip was a little tight.

    D: 116 cals

  4. Tanya GL

    A: 5 reps at 60%- 120
    3 reps at 80%- 160
    1 rep at 90% – 180
    5 reps at 75%- 155
    5 reps at 80%- 160

    B: clean 1.1.1
    115, 125, 135, 145, 160

    C. 10:15

    D: I think 85 or 86….

  5. Bomb Slayer

    Hurt a little today. Did my percents on front squats. Screwed up on a clean at 165 landing in on my bicep. So I stopped and walls balls and t2b went 10, 15 20. Total cal for ADyne 127. Just BIP it.

  6. Eric Dean

    A. 135, 185, 205, 155, 165
    Back started to tighten a little, so I lightened up a little on set 4 and 5

    B. 115, 115, 115, 135, 135
    stayed light and worked on technique. was pulling a little early on the first two sets but got it corrected. Still have some work to do.

    C. around 9 mins. forgot to start my timer.

    D. 141 cal (had my training mask on so the number is a little lower than normal)

  7. sandra

    97cal airdine
    3rds wall ball toes t o bar
    2:03. 2:45. 2:36
    Cleans 1.1.1
    115 125 135 145 150
    Front squats 110×5. 145X3 165×1
    135X6. 145X5
    felt good And strong. Today. Like doingthe airdine i work on my breathing.

  8. HeatherD

    FS like 75, 85, 100, 110, 120, 115 ish

    Cleans 85 then all 95. my max is 110.

    I did the wall balls and T2B WOD in 10:00.

    Only could do 3 rds on death dynes before I had to go 🙁

  9. Judith

    Pre work.. Legs sure need it that stretch sore for last couple of days.
    A.front squat, my math is always off. I was up by 5lbs oops.
    5@115
    3@150
    1@170
    5@140
    5@150
    B.cleans 1.1.1 5sets I rested two mints between each set. Except on the last one I rested maybe around 5mins I was determine to get it.
    1)115lb
    2)130lb
    3)140lb
    4)145lb
    5)150lb
    C. Wall balls at 20lb t2b I only did one round of k2e.. Then I did hollow rock holds on the bar for a minute. I have no clue about the time lol
    D. Airdying 122 calories total.

  10. Chela

    A. Front Squats
    80lbs x5
    110lbs x3
    120lbs x1
    100lbs x5
    110lbs x5
    B. 1.1.1 Cleans
    Stayed at 85 & worked
    On technique
    C. 3 rounds of 20 wall balls & 20 T2B time was 10:40
    D. 6 rounds of 60 sec on 60 sec off calories 15,14,14,14,12,14total of 83 calories.

  11. Lindsay Sinnes

    Workout of the Day
    A.
    Front Squat 1 rep max 205 lbs
    *Set 1 – 5 reps @ 60% 135 lbs
    *Set 2 – 3 reps @ 80% 145 lbs
    *Set 3 – 1 rep @ 90% 155 lbs
    *Set 4 – 5 reps @ 75% 140 lbs
    *Set 5 – 5 reps @ 80% 145 lbs
    Rest 2 minutes between sets

    B.
    Five sets of: 1 rep max 135 lbs
    Clean x 1.1.1
    (rest 10 seconds between singles)
    Rest as needed
    105, 115, 115, 120, 125

    C.
    Three rounds for time of:
    20 Wall Ball Shots 16 lb
    1 accum minute of hollow hold on bar
    Time 7:08

    D.
    Six sets for max calories of:
    60 seconds of Airdyne or Rowing
    Rest 60 seconds
    Calories: 102

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