Ta-Ta-Ta-Today Junior!!

  • January 29, 2014
  • By :
Tom
Tom

Warm-up (15 minutes)
10 single leg deadlifts on each leg with a kb. crossing over the body
20 ring rows-overhand grip
10 single leg deadlifts on each leg with a kb. crossing over the body
20 Scap push-ups

-spend 5 minutes rolling the traps with a barbell

Oly/Strength
EMOM10
2 Touch-and-Go Power Cleans – straight sets

Games Heavyweights- (don’t take this personally) 255,175 -scale up if you fell confident you can hit all 10 rounds
Games Light Weights-225,155
Regional- 205,135
Open- 175,115

WOD 1 (10 minute cap)
20 Burpee Box Jumps ( Full Stand )
40 Ring Dips
20 Burpee Box Jumps
40 Alternating Pistols
20 Burpee Box Jumps

rest 7 minutes

WOD 2 (10 minute cap)
For time:
150 Double Unders
50 Calories on the Rower

18 Comments

  • Rachel 'Goose'

    02/01/2014 @ 7:44 pm

    Did OLY workout tonight- hang snatch technique & c&j technique

  • Tracy

    01/31/2014 @ 11:59 pm

    Did on Friday…
    EMOM: games heavyweight 175
    WOD1: 9:30rx
    WOD2: approx 6:50 (timer was reset)

  • Andrea

    01/30/2014 @ 11:44 pm

    EMOM: heavy weight at 175, then up to 180, and ended with 3 at 185, missed 1 round and made up in 11th minute
    WOD 1: 2 reps short of time cap
    WOD 2: 5:06

    5x 15 cal bike and 15 GHD

    worked with scap bands in back

  • Shane Callaghan

    01/30/2014 @ 3:57 pm

    Who wants to do Wednesdays WOD at 6pm tonight??

  • Liz

    01/30/2014 @ 1:37 pm

    emom: 125# touch and go
    WOD1: DNF! (started w pistols) had 3 dips and 20 burpees left… i want to try this again soon and finish!
    WOD2: 6:20

  • biscoe

    01/30/2014 @ 3:04 am

    oly/strength: 255×2, 225×8 – thought i was heavyweight, got humbled quickly
    wod1: DNF – 115 reps
    wod2: 5:16

  • Michael McGuire

    01/30/2014 @ 2:00 am

    Did the first responders wod tonight.
    Worked on dubs and HSPU after

    • Shane Callaghan

      01/30/2014 @ 2:11 pm

      McGuire you wanna do this wod today?

      • Michael McGuire

        01/30/2014 @ 2:13 pm

        Yeah brother, but I have to start it at 4 because I’m going to the bruins game tonight

  • Tracy

    01/30/2014 @ 1:59 am

    Kicked ass with FRC week 4 WOD … I’ll make this one up Thursday or Saturday.

  • Joey

    01/30/2014 @ 1:05 am

    EMOM @ 255. Wasn’t quite touch and go but didn’t really take a break between reps.
    Round 9 missed one rep. SO ANGRY.

    WOD 1 – did muscle ups in to the rings for dips. Did 7 muscle ups. :p
    13:12
    2min rest
    Dubs only-
    3:33

  • Andrea

    01/29/2014 @ 11:46 pm

    Anyone doing Tuesday and/or Wednesdays Wod on Thursday??need to make up both.

    • Shane Callaghan

      01/30/2014 @ 1:00 am

      Andrea I’m going to do todays (Wednesday) WOD on Thursday… Can be there at pm

      • Andrea

        01/30/2014 @ 1:18 pm

        Ok I’m going to try and get there around 430 and do both.. Depending on how I feel after Tuesdays!

  • goose

    01/29/2014 @ 11:41 pm

    235×5 started to get sloppy with footwork so dropped to 225 for the last 5
    722 on WOD1
    415 on WOD2

  • Pat p

    01/29/2014 @ 9:29 pm

    255 across
    8:26
    3:33

  • Crowley

    01/29/2014 @ 2:01 pm

    EMOM: 215#

    WOD 1: 9:04
    WOD 2: 5:33

  • Mike Brown

    01/29/2014 @ 12:35 pm

    EMOM:
    6 sets @205# 4 sets@215#

    I did 2 sets at 215 at first but i was not getting my hips involved. i then dropped to 205 and it clicked that 205 using my hips made the weight a joke. i then proceeded to crush 215 again on the last 2 sets.

    WOD 1:
    90 (through 10 pistols. Pistols weren’t happening for me today. usually do em in my OLY shoes, but with the BJs in the workouts wore my Nano’s)

    WOD 2:
    DNF. doubs would have taken a year so moved on to the row. Rowed 50 calories in 2:17

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