Friday, January 21, 2011

Rest Day

Calm B4 Storm, Team WOD 3 "TOP DOG 2"

For those coming in to CFP

Strength
Clean
5 @75% - 3 @85% - 1+ @95%

WOD
On a 5min clock X 4 Complete

1st 5min rotation
21 Thrusters 40/30
21 Pull Ups

2nd 5min rotation
21 Squat Clean 60/40
21 Ring Dips

3rd 5min rotation
21 Squat Clean 60/40
21 Ring Dips

4th 5min rotation
21 Thrusters 40/30
21 Pull Ups

After completing the reps, use the rest of your time left from th 5 minutes to rest. If you don't complete the reps in 5 minutes, stop where you are and start the next round.

Post loads to comments

6 comments:

  1. Cleans: 75kgs(5), 80kgs(3), 85kgs(2)

    WOD.

    1st Rotation: 1.23 Rx'd.

    Now it starts to go downhill

    2nd Rotation: Cleans Only (DNF dips)

    3rd Rotation: Cleans Only (DNF dips)

    4th Rotation: 4.30 Rx'd.

    ReplyDelete
  2. hspu (5 sets 1 min rest)
    6,5,4,1,2

    squat cleans
    80x5,90x3,95x3

    wod
    rnd1 1.29rxd
    rnd2 4.30rxd
    rnd3 21cleans+18dips dnf
    rnd4 3.39rxd

    practiced hollow holds/rocks, much harder than they look

    ReplyDelete
  3. Wod: Rxd

    Rnd1 1:15
    Rnd2 3:54
    Rnd3 21 cleans 15 ringdips
    ( mistake made had to unload bar badly cost ring dips)
    Rnd4 3:34

    ReplyDelete
  4. Rnd1: 1.59 Rxd
    Rnd2: DNF (21 Squat Cleans and 7 Ring Dips)
    Rnd3: DNF (15 Squat Cleans and 6 or 7 Ring Dips)
    Rnd4: 3.50 Rxd

    ReplyDelete
  5. Cleans
    5 @ 67.5kg
    3 @ 77.5kg
    1 @ 87.5kg

    WOD
    1:39
    DNF 21 + 12
    DNF 21 + 14
    4:39

    Wow, harder than I thought. Busted.

    ReplyDelete
  6. Marie

    Cleans
    5 @ 28kg
    3 @ 30kg
    1 @ 33kg

    WOD - 23kg & orange band
    3:00
    4:25
    3:36
    4:28

    ReplyDelete