Saturday – WOD

5K run

Post time to comments. Yoga at 4:30 on Sunday.

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14 Responses to Saturday – WOD

  1. MegsT says:

    OPT!!! 7:31

  2. lindsay says:

    Bike 10K

    25:53

  3. JennaB says:

    Power Clean Cluster – 1.1.1.1.1 x 5; rest 4 min
    +
    3 rds for time:
    10 Dead Lift – 115% BWT
    25 box jumps – 24″
    (rest 10 sec b/t reps on cluster; rules for box jump – jump up, hips to full ext @ top, STEP DOWN, repeat, you CANNOT jump up and jump off – we will test this again with jump up – jump down over time and compare)

    Power cleans up to 115
    10:13 DL was 200#, heeeavy. I need to weigh less. lol
    Head just wasn’t in it today… Shoulda gotten heavier than 115 and 200 shouldn’t have felt as terrible as it did… Oh well.

  4. Alexis says:

    Water Polo practice will be 6-8pm tomorrow at the University of Cincinnati’s pool. Both Xavier and Cincinnati’s teams are joining us at our practice. Let me know if you want to join 786-385-5839

  5. Lauren says:

    5k: 24:28

  6. Pete says:

    5K Run

    19:21

    Refreshing in the snow.

  7. Holly says:

    I made up Jackie 10:40. I am not proud. I do have 1 excuse, and that is the pull up bar. It is very hard to hold onto a freezing cold bar. My plan is to buy a heating blanket for it.

    Jessie, you rocked this workout. Awesome time!

  8. Stephen says:

    A. Split squat, 3 x 4-6, 3010; 2:00 rest between legs
    B. Power snatch, build to heavy single
    C. Power clean & split jerk, build to heavy single
    D1. Glute-ham raises, 3 x 13; :10 rest
    D2. Toes-to-bar, 3 x 20; 3:00 rest

    A. 4, 6, 6 @ 35/hand
    B. 165, f @ 175
    C. 220, f @ 225 on jerk (press out)
    D1. Completed; all unbroken
    D2. Completed; unbroken, unbroken, 15/3/2

  9. Joe Lucas says:

    Power Clean Cluster – 1.1.1.1.1 x 5; rest 4 min
    +
    3 rds for time:
    10 Dead Lift – 115% BWT
    25 box jumps – 24″
    (rest 10 sec b/t reps on cluster; rules for box jump – jump up, hips to full ext @ top, STEP DOWN)
    Power Clean: 185, 185, 195, 200, 205
    DL @ 115% BW = 200#
    Couplet: 3:58

    Rest 10 minutes

    KB Breathing ladder 1-20, then back down to 1
    (e.g. 1-2-3-up to 20, 19, 18, etc…)
    1 breath per rep between rounds
    first 20 @ 1 pood, second 20 @ 1.5 pood
    400 total swings

  10. McNaughton says:

    Squat: 245×10,295×8,315×6
    GMornings: 3x8x155

    5k row, not for time. 20:50.

  11. Ashley says:

    5K row, 26:25
    almost a minute slower than Thursday..grrr

  12. Jeff says:

    A. Shoulder press 5-3-1 – 105 (2)
    Couldnt keep from shearing my back, which is officially effed up. I’ll be resting it for the next month.

    B. AMRAP 12:00
    200m run
    4 hang power cleans – 135
    8 pull-ups
    12 wall balls

    5 rounds 1 hpc

    C. 4×4 weighted pull-ups
    25-35-40-45 lbs

    D. 2×4 weighted ring dips (35-44 lbs)
    Then a weird ring dip/ring push up complex

  13. Greg Harris says:

    Starting Strength

    Squat 3x5x290
    Press 3x5x112 started micro loading early
    Deadlift 5×365

    This shit is starting to feel heavy.

  14. zakgr says:

    A. Annie: 50-40-30-20-10 double unders & sit-ups (8:40)
    B. 5 x 5 power cleans with 10 sec. between reps & 4 min.
    between rounds (95, 115, 115, 125, 135)
    C. 3x 10 deadlifts & 25 box jumps (7:00)

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