W.O.D. 12.3.10
6 Rounds of:
Back Squat (135#/205#), 10 reps
then
In the following minute immediately after you re-rack the bar complete max rep sit-ups. Each sit-up will take one second off your total time. Score for this workout is total time less time/sit-ups completed.
6 Rounds of:
Back Squat (135#/205#), 10 reps
then
In the following minute immediately after you re-rack the bar complete max rep sit-ups. Each sit-up will take one second off your total time. Score for this workout is total time less time/sit-ups completed.
Quote:
I'm a great believer in luck and I find the harder I work, the more I have of it.
-Thomas Jefferson
Results:
Rx
Rob Ph 12:11 - 148 = 9 43
Jim C 12:34 - 156 = 9:58
Cate 10:47- 223 = 7:04
Jason 9:27-111 = 7:36
Steph V 12:17-143 = 9:54
Danny 8:44-122=6:42
Mike F 10:54-132=8:42
Shawn 11:04-157-8:27
I'm a great believer in luck and I find the harder I work, the more I have of it.
-Thomas Jefferson
Results:
Rx
Rob Ph 12:11 - 148 = 9 43
Jim C 12:34 - 156 = 9:58
Cate 10:47- 223 = 7:04
Jason 9:27-111 = 7:36
Steph V 12:17-143 = 9:54
Danny 8:44-122=6:42
Mike F 10:54-132=8:42
Shawn 11:04-157-8:27
Aimee 12:08 - 191=9:07
Scale
Meghann 11:39 - 119sec = 9:40 (@95#)
Mike S 11:13 - 88 sec = 9:45 (@95#)
Kim G 11:36 - 119 sec = 9:37 (@ 95#)
Todd 12:01 - 122 sec = 9:59 (@ 185#)
Bekah 11:40 - 192 sec = 8:28 (@115#)
Donkey 13:21 - 220 = 9:41 @ 125
Brie 9:47 - 213 = 6:34 @ 65
Kelly 12:06 - 177 = 9:09 @ 15
Brian 14:23 - 224 = 10:39 @ 165
Dianne 14:13 - 175 = 11:18 @ 65
Ben 12:33-146 = 10:07 @ 95
Peterson 12:24-149 = 9:55 @ 135
Gina 13:44-113 = 10:47 @ 95 (11:51?)
Dorothy 10:17-172 = 7:25 @ 75
Shoeless 9:50-178 = 6:52 @ 135
P 12:05-243 = 8:02 @ 185
Mel 14:08-195 = 10:53 @ 95
Lindsey 10:24-154 = 7:50 @ 65
Sharon 10:57-108 = 9:09 @ 83
Olan 16:30-183 = 13:27 @ 185
Sarah S 14:22-165 = 11:37 @ 33
Sarah J 11:03-98 = 9:25 @ 45
Vivian 11:27-119 = 9:28 @ 83
Sara B 10:48-190=7:38 (100#)
Jim B 10:18-108=8:30 (105#)
Vincent 10:45-167=7:58 (155#)
Ironman 10:45-191=7:34 (95#)
Katie 11:24-122=9:22 (70#)
Melinda 10:52-170=8:02 (120#)
Rob P 11:30-126=9:24 (135#)
Miranda 10:34-182=7:32 (95#)
Chris B 10:48-135=8:33 (155#)
Rachael 11:20-156=8:44 (75#)
Scale
Meghann 11:39 - 119sec = 9:40 (@95#)
Mike S 11:13 - 88 sec = 9:45 (@95#)
Kim G 11:36 - 119 sec = 9:37 (@ 95#)
Todd 12:01 - 122 sec = 9:59 (@ 185#)
Bekah 11:40 - 192 sec = 8:28 (@115#)
Donkey 13:21 - 220 = 9:41 @ 125
Brie 9:47 - 213 = 6:34 @ 65
Kelly 12:06 - 177 = 9:09 @ 15
Brian 14:23 - 224 = 10:39 @ 165
Dianne 14:13 - 175 = 11:18 @ 65
Ben 12:33-146 = 10:07 @ 95
Peterson 12:24-149 = 9:55 @ 135
Gina 13:44-113 = 10:47 @ 95 (11:51?)
Dorothy 10:17-172 = 7:25 @ 75
Shoeless 9:50-178 = 6:52 @ 135
P 12:05-243 = 8:02 @ 185
Mel 14:08-195 = 10:53 @ 95
Lindsey 10:24-154 = 7:50 @ 65
Sharon 10:57-108 = 9:09 @ 83
Olan 16:30-183 = 13:27 @ 185
Sarah S 14:22-165 = 11:37 @ 33
Sarah J 11:03-98 = 9:25 @ 45
Vivian 11:27-119 = 9:28 @ 83
Sara B 10:48-190=7:38 (100#)
Jim B 10:18-108=8:30 (105#)
Vincent 10:45-167=7:58 (155#)
Ironman 10:45-191=7:34 (95#)
Katie 11:24-122=9:22 (70#)
Melinda 10:52-170=8:02 (120#)
Rob P 11:30-126=9:24 (135#)
Miranda 10:34-182=7:32 (95#)
Chris B 10:48-135=8:33 (155#)
Rachael 11:20-156=8:44 (75#)
max rep sit ups? awesome!
ReplyDeleteDonkey, you will crush this W.O.D. Wish my back was feeling better so I could do this W.O.D. with you.
ReplyDelete@kristen...sorry to hear your back is acting up! knee is still angry, so squats won't be to full ROM (and therefore not Rx), but i'll do what i can for those and kill those situps!
ReplyDeleteheal quickly!
6:00 Early Bird results:
ReplyDeleteMeghann 11:39 - 119sec = 9:40 (@95#)
Mike S 11:13 - 88 sec = 9:45 (@95#)
Kim G 11:36 - 119 sec = 9:37 (@ 95#)
Todd 12:01 - 122 sec = 9:59 (@ 185#)
Bekah 11:40 - 192 sec = 8:28 (@115#)
Coaches note: nice work everyone! SIgnificant improvements in back squats and very consistent number of sit-ups for each round. And a special "wow!" to Bekah the Sit-up Machine for 192 situps, great job!
Nice Job Bekah!
ReplyDeleteDonkey, my hip is still recovering from the IT band problem. I am thinking about subbing shoulder presses for the squats so I don't aggravate it. But I am going to do the GHD for the sit ups since Bekah raised the bar.
Anyone else have any thoughts on possible substitutions for squats?
Dorothy, Good Mornings would be a good sub for squats. Jay E
ReplyDeleteThanks Jay. That's a good idea. I hate good mornings more than squats. that's how I know I should do them.
ReplyDeleteDamn you Dorothy! I cant do GHD's yet! Did you talk to Dr. Matthews?
ReplyDeleteDonkey 13:21 - 220 = 9:41 @ 125
ReplyDeleteBrie 9:47 - 213 = 6:34 @ 65
Kelly 12:06 - 177 = 9:09 @ 15
Brian 14:23 - 224 = 10:39 @ 165
Rob Ph 12:11 - 148 = 9 43 RX
Jim C 12:34 - 156 = 9:58 RX
Dianne 14:13 - 175 = 11:18 @ 65
Cate 10:47- 223 = 7:04 RX
omg, feel free to correct my math!!!!
great work everyone!
Miranda,
ReplyDeleteI have an appt with Dr Matthews next Wed.
I am having second thoughts about the GHD machine. That's a lotta situps.
Thanks for a great workout Cate!
ReplyDeletedorothy...good mornings, i second that. as far as GHD, i was also going to challenge myself using it, but my knee can't handle that stress yet. so, i did butterfly situps to make it more challenging and still not stress the knee. squats i did to partial depths, maybe 2-3 inches above parallel. in restrospect i wish i'd done good mornings since i also hate them.
ReplyDelete5:30 and 6:30
ReplyDeleteSara B 10:48-190=7:38 (100#)
Jim B 10:18-108=8:30 (105#)
Vincent 10:45-167=7:58 (155#)
Ironman 10:45-191=7:34 (95#)
Katie 11:24-122=9:22 (70#)
Danny 8:44-122=6:42 (Rx)
Mike F 10:54-132=8:42 (Rx)
Melinda 10:52-170=8:02 (120#)
Shawn 11:04-157-8:27 (Rx)
Rob P 11:30-126=9:24 (135#)
Miranda 10:34-182=7:32 (95#)
Chris B 10:48-135=8:33 (155#)
Rachael 11:20-156=8:44 (75#)