NEWS
MON WOD Recording
WOD
“Sparks Fly”
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 135/95
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 115/75
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 75/55
WOD GUIDANCE & GOALS
The four movements above should be unbroken! Choose your weight wisely. Every round should take :60-:90, so you have an equal work to rest ratio.
Courtesy of Deka
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 5 Rounds
5 Burpees
10 Jumping Lunges
5 Push Ups
5 Sit to Stands
ENDURANCE
Rest
55# round 1, then 60# 1:10, 1:11, 1:21, 1:23, 1:27
1:08/1:09/1:18/1:36/1:40 65#
1:13 / 1:35 / 1:53 / 2:47 / 3:35 MCx
1:01/ 1:02/ 1:07/ 1:11/ 1:20 (55#, only 6 lunges)
:59
:57
:54
:54
:50
Mcx 95#
Unbroken
Hooray for negative splits!
max
0:59–1:04–1:09–1:23–1:34
broke rds 4 and 5 after lunges
this. was. so. hard.
great 6:45 class energy!!!!
:1:03/:59/1:13/1;19/1:29 #95
1:30,1:39,2:20,2:42,2:52 MCx barf
1:21 1:24 1:25 1:18 1:16 85# (saving legs for Open)
75# 1;36/1:34/1:36/1:40/1:49
1:04/1:07/1:01/1:26/1:42
Rnd 1: 55#
Rnd 2-3: 65#
Rnd 4-5 :75#
Great job on the increase of weight! So strong!
1:29/1:42/1:49/2:08/2:28 MCx
1:08 / :19 / :23 / :30 / :32
55# rd 1
65# rds 2-5
1:38/:35/:34/:44/2:05 mcx
0:53 (65#)
0:52 (75#)
0:50 (75#)
2:01 (75#)
1:54 (75#)
1st rnd 1:17 55#/2-5 65# 1:22/:23/:30/:28
1:10/:15/:14/:20/:27 @ 75#
1:13/1:16/1:24/1:32/1:55. 85#
That was a doozy. Like laid out in the floor after rounds 3-5.
Tried 115#. Only lasted the first round. Instead of dropping weight went to 3 push press and 3 thrusters per round.
1:27/1:33/1:49/2:19/2:41
A+ for effort
Forgot to record time but splits were 1:30-1:45ish @ 75#. Broke it up after each push press
1:06 / 1:05 / 1:10 / 1:06 / 1:05 @ 65#, 5 front squats for lunges
65# (but, unlike Stuart, not saving legs or anything else for Open). Forgot it was thrusters and did FS. Broken. After I round, in our little Daybreak Open leaderboard it’s Silver Fox 1st/100th percentile and me 2nd/0th percentile or somehow -92900th percentile (that is some rude math!)
45# for 1st 2 movements; 25# for 2nd set. Did not track interval time.
45#, 1:30/1:23/1:21/1:20/1:20 lunges with 10# DB
Kevin same time, 45#, 20# DB lunges