2015 Regional Event 3
1 Mile Run
50 Overhead Squats (135/95)
100 Sit Ups
150 Double Unders
50 Sumo Deadlift High Pulls (135/95)
100 Box Jump Overs (24/20)
Note: Don’t fret! Scale reps, scale weight. It’s okay not to go RX!
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For this workout, be ok with NOT going RX. Your time cap will be 26 min. Goal is to complete all movements within that cap. Scale weights and reps. Hit a pace similar to a 5K run. Steady. You got this Daybreakers
28:27 @ 75#. Holy S. 6:55 mile. OHS 25/25. DUs sets of 20/30. SDLHP 10×5.
“Regional 2015 – Event 3, 22:31, 800 m run, 30 OHS ,25#, 3 minute plank for sit-ups , 150 SUs, 30 SDLHPs, 100 step overs
8:15 mile, OHS 30# 15/10/5, 150 SU, SDLHP 30# 10/10/10, 66 Box Jumps (all jumps!)
Ooof…Not the WOD I wanted to see after the weekend we had. I cannot wait to see the Regional athletes take this on. I have no clue how anyone can finish this in 26 minutes. It’s absolutely gross.
Had to scale this quite a bit due to fatigue and pain in my toes. Ran the 400 warmup and I don’t have another mile in me right now.
@ 26 minute cap, I was 5 box jump overs in.
1600m Row
50 OHS @ 75#
100 Sit-ups
50 30# Ball Slams
50 SDHP @ 75#
5 Box Jump Overs (24″)
25:07
1600m Row
50 OHS @75#
100 Sit-ups
150 SUs
50 SDHP @75#
100 Box Jump Overs (24″) [all step ups]
loved this workout. first time lifting in three weeks and this was a perfect scaling. low weight — high reps. i don’t know how you finish this in 26 minutes Rx. 135# sumo dead lifts would be truly nasty.
Nice job buddy!
10 box step overs at the 26 minute cap. 8:00 mile, 35# on the bar, overhead squats to a medball, 20 DUA and then switched to SU. My mantra on everything this morning was “come on you can do 5 more!”
This is a tough, tough WOD (especially in the heat) but don’t be scared…just do do it and you’ll be glad you did.
800m run
50 OHS @ 50#
100 situps
75 mostly SUs with a few DUs added in
50 sumos @ 50#
60 box overs at the 26 minute cap
34 box overs at cap, 45#. Finished 30:03
Perk to working out at 530am, it’s too dark to notice things like dead mice in the parking lot, like you can at 830.
Thank you Michele for letting me finish today.
26:11 to finish. Did quantities as prescribed with mods: 1 mile run @ 8:00, 15# OHS, single unders, 35# Sumo, step ups.
Endurance after with tony and Val: 15 min run, 4 min rest, 15 min run. 1.67 miles/1.5 miles.
25:37 @ 75#, DUs were on today, step up and overs.
Endurance WOD after with Britt and Val – 15 min run, 4min rest 15 min run – about 3.25 miles total. This is the first time I ran more than 1 mile since 2013.
Watch out for the mouse in turn 5!
60 cal bike, 65# OHS, 55# Sumo, 50 ball slams, finished 32 step overs at time cap and finished up the rest after class. I liked this workout, felt good to work on endurance.
strength workout: back squats 175# 6 sets of 3
Regional 2015 – scaled, scaled and more scaled but did it! 🙂 23:18 – 800 M run
moved too slow.
115#. only made it through 20 SDHP
wow. 38 sdhp at cap then finished them off. 95# 6:40 mile.
Wow. 39 SDLHP at the cap. 115#. Finished the wod I think just under 34:00. Moved pretty well. DUs really hung me up.
Regional 2015 – lots of perspiration
7:30 ish mile
OHS 55#
SUps
150 SU w/ a 10 DU cash out
Sumos 55#
55 BJOs (1/2 BJO, 1/2 step up) at 26:00, 28:00 to finish
36:22. Rx weight. 2k Row instead of run.
28:17 45# jump rope was the worst!! Couldn’t hit more than 5-10 in a row. Really glad to do this one though. Feels good to complete at any scale
Hit the cap on my 9th box jump @ 95#
7:25mile
Du and abs took way to long but a fun work out!
10 box jumps at the cap. 8:58 mile, 55# OHS and SDLHP’s and singles.
Hit the cap at 43 sdhp. RX + GHD’s. Took a 2 minute rest and then finished the rest of the wod. Not sure on time.
7:58 Mile Run
27:53 55# and 150 Singles
Endurance WOD: 15 min run 4 min rest 10 min run: 1.6 ish miles, 1.1 ish miles
Regional WOD: 25:03 800 m run, 25#
32 SDHP at the cap. RX.
2015 Regional Event 3 – 800 m, 30 OHS @ 25#, 75 situps,150 SU, 50 SDHP @ 25#, 100 box step overs, 27:09
9:38 min mile. 30# OHS to box, 25 20# ball slams, 6 box jumps at end….stayed and did 50.
40 box jump overs at the cap.
Modified
1 mile “run”
50 front squats 45#
3:00 plank
10 calories on bike
50 kettlebell swings to eye height 35#
100 box step overs 20″
24:50. 800 meter run/ 30 OHS. 45#. 150 SU. The goal was to keep moving…
34:36 @ 75#
35#, SUs, got through 50 box jumps
subbed 50 GHDs for 100 sit-ups. Used the RX weight. Got through 13 sdlhp
800 meter row, 30 overhead squats #15, 100 sit ups, 50 ball slam with 20#, 30 sumo deadlift high pulls #25, 50 box step overs – 25:04.
26 minute cap was at 25 box step overs. 55#
Endurance WOD: Row 15 minutes (3985 meters; PR), then 3 all out 1 minute sprints (313, 305, 305).
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1600m Row (6:03)
50 OHS @ 65#
100 Sit-ups
150 SUs
35 SDHP @65# at 26:00 cap
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