NEWS
- Barbell Club: Sat 5/6 at 10a
WOD
“Megalomaniac”
Every Minute on the Minute for 30 Minutes
Odd: 20/15 Calorie Row
Even: 1 Round of “Cindy”
Post Score to Comments. Compare scores HERE.
ENDURANCE
5K Time Trial
-
HB Tara!
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10 calories, 3,6,10
10/4/8/12 X 2 rounds
8/3/6/9 for the rest, green band
14/4/8/12 5 rounds then 12/3/6/9
NTS: cals dipped from 1400 to 1250 over wod
12 cals
4/8/12 cindy
15 cal , 5-10-15 x12 / 5-10 x 18
Need better rep scheme planning…
10/8 cals bike
3,6,9 Cindy
16-13 cals, tried to keep time under 48 secs, (next time stay at 15) Cindy portion Rx
Scaled
4 rounds Rx
3 rounds 18 cal and the rest @ 15 cal
11 rounds of Cindy Rx. 2 rounds no pull ups. two rounds 3/6/9
rough times
10 cals row. 5 RBPUs/6 push-ups/10 squats declining to 4 RBPBPUs/5/8. Mentally and physically a long time in the zone.
I love that little froggie!
15 cals for the first 15 mins. 12 for the second half
Cindy RX
11-13 cal rows, 3-6-9 on Cindy switching to blue band PUs somewhere in the middle of the rounds.
12 Cals/4 RR, 8 sit-ups, 8 AS
Rounds were right around 40 seconds
10 cal
4/8/12 – lunges. Messed up first few rounds and only did 8 lunges, did extra the next three rounds to catch up. Did more than I “owed.” Math is not possible during that wod. push-ups unbroken
for me – next time keep 10 cal, try cindy rx reps
12 cals for first half then 10 cals for 2nd half
Cindy 3/6/9 with red band
Still as traumatizing as the last time I did this.
10/8/6 cal row
3,6,9 Cindy
First half 12 cal then 10 cal
4/8/12 for 2 rounds then 3/6/9
4 mile run before.
Endurance:
3 sets 300m sprint, 300m jog, 300m sprint, 5 min rest in between sets
5:27 – 1:23/1:27
5:30 – 1:21/1:30
5:27 – 1:18/1:27
So that was a hard wod…1st 10 minutes 10 cal/remainder 7 cals 3/6/9 around 11 or 12 dropped to 2 PU/last 3 rounds 7 squats.
Push up standard was the best I’ve been able to string for all but last 2 rounds. Means little to no snaking!
This WOD is about 18 minutes too long. 🙂 Holy smokes.
Fun times @ the 12:30 today.
Rd. 1 thru 4 – Rx
Rd. 5 – 19 Cal / Rx Cindy
Rd. 6 – 9 Cal / 5 Pull Up, 6 Push Up, 9 Air Squats
Rd. 7 thru 15 – 12 Cal / 5 Pull Up, 6 Push Up, 9 Air Squats
12 cals & 3-4/8/12 for Cindy
(Did 4 pull-ups vs 3 every other round)
So fun to have Erica as the coach and workout alongside Mel and Bill today. 3 coaches at once – talk about a push!
8 calorie row. 3/3/9.
Don’t freak out — this is doable. Pick a rep scheme that works for you without the wheels coming off your bus and/or losing your standards. For me, I knew I needed enough time to catch my breath between rounds and this dictated my rep scheme.
10 cals
4/8/12 for 2 rounds
12 rounds of 3/6/9
1 round of standing there doing nothing….nothing at all……mental fail (minute 11)
1-5: rx
6-10: 12 cals
11-15: 10 cals
*stuck with 5/10/15
8 Cals
3 /6 /9 for Cindy(blue band and green band)
Better game plan today than last time. Think I netted 11 or so more cals on the erg (201) this time around:
Rds 1-6: 15 cal row
Rds 7-14: 12 cal row
Rd 15: 15 cal row
All Cindy rds rx: 5-10-15
Can you say SCALE?
I picked the right numbers and held all the way. 12 cals 3/6/9.
7 rounds @ 10 cal bike; 8 rounds @ 8 cals
All @ 4, 8, 10 for Cindy
12 cals through 9, then 10 cals the rest. 3/8/12 Cindy.
tried to do what I did last time… 15 & 4,8,12.
made it the whole way last time. This time I was dead after 20 mins.
dropped to 10 cals and 4,8,8 for a couple rounds before jumping back up to finish 15 & 4,8,12 again.
i think i remember putting the rower next to the highbar in the back last time though… and this time I used a low bar in front.
great workout.