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WORKOUT OF THE DAY

110404 Monday

By jerry18 comments

Snoop-a-loop has been at CFOT for 4 Years on Monday!!

110404 Monday

Wod1). Tabata Row, track calories and record lowest interval over all 8.

Rest 2 minutes then…

3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats)

Final score of wod1.) is lowest interval  rowed (in calories) times (x) total reps in the Overhead Squat.

Rest 3-5 Minutes

Wod2.) 21, 15, 9 Wallball and Pullups. If you struggle with hitting the target in WB or if there simply isn’t enough Medicine balls sub DB thrusters (15lbW, 20lbM)

Comments

comments

18 Comments to "110404 Monday"

  • Gar Whaley says:

    April 4, 2011 at 6:06 am - Reply

    WOD 1: 6
    WOD 2: 6*18 HTFU
    WOD 3: 3:43 butterfly

  • Gar Whaley says:

    April 4, 2011 at 7:08 am - Reply

    Loop w/ Mike and Justin

  • Kevin Hare says:

    April 4, 2011 at 7:21 am - Reply

    Wod #1: 7 Calories * 10 OHS (HTFU) = 70
    Wod #2: 3:43

  • Hazen Marshall says:

    April 4, 2011 at 7:49 am - Reply

    Wod #1: 7 calories * 12 OHS (115#) = 84
    Wod #2: 6:16

  • Mike Koslap says:

    April 4, 2011 at 7:51 am - Reply

    WOD 1: 9 cal Tabata Row, 18 OHS at 135#
    WOD 2: 5:30ish with chest-to-bar pullups
    Doing HSPU’s on Sunday killed my OHS

  • Mike Hart says:

    April 4, 2011 at 8:52 am - Reply

    Wod #1: 7 Calories * 17 OHS (95#)
    Wod #2: 3:49
    GAR loop w/ Gar and Justin

  • Leland says:

    April 4, 2011 at 9:17 am - Reply

    WOD 1: 7 calories x 25 OHS (@75#) = 175
    WOD 2: 17:29

    Ugh.

  • Laura Rodman Novotny says:

    April 4, 2011 at 9:41 am - Reply

    WOD 1: 7 calories x 15 (85#) = 105
    WOD 2: 5:11

  • Dayna Lewnes Blumel says:

    April 4, 2011 at 10:07 am - Reply

    WOD 1: 4 (had 5 until the 8th round!) x 24 OHS (75lbs) = 96
    WOD 2: 6:55 (red band)

  • Mark Davis says:

    April 4, 2011 at 1:18 pm - Reply

    6 Cals – Took all I had to maintain that.
    19 OHS – but only with 95#. = 114. Very sore lower back and I was cautious.

    4:54 Wallball/pullups. I really have to chuck that ball starting from my height.

  • Jason Windsor says:

    April 4, 2011 at 6:38 pm - Reply

    Wod #1: 6 Calories * 17 OHS (Infidel) = 102
    Wod #2: 8:03

  • Jason Windsor says:

    April 4, 2011 at 6:41 pm - Reply

    Wod #1: 6 Calories * 17 OHS (Infidel) = 102
    Wod #2: 8:03

    First round of 21 pull ups nearly did me in…

  • Joe Hart says:

    April 4, 2011 at 7:07 pm - Reply

    WOD 1: 7 cals x 5 OHS(at 115) = 35 – took off 20 pounds and got 3 more OHS but the this portion of the workout was too pathetic to even think about adding to my total. Gonna have to put in some extra time on flexibility and maintaining active shoulder if I don’t want to repeat this effort.

    WOD 2: 5:08

  • Patrick Glaccum says:

    April 4, 2011 at 7:41 pm - Reply

    6×12=72 Inf
    12:42

  • Jeremy Moss says:

    April 4, 2011 at 8:49 pm - Reply

    WOD 1: 6 x 11 = 66 (htfu)
    WOD 2: 5:22

    Martine
    WOD 1: 4 x 15 = 60 (50# front squats)
    WOD 2: 11:06 (red band)

  • Uhle says:

    April 4, 2011 at 10:19 pm - Reply

    WOD1: 8x 18(Inf)= 144
    WOD2: 4:57

  • Jerry Hill says:

    April 5, 2011 at 7:08 am - Reply

    Wod1. 7×30=210
    Wod2. 3:19

  • Melissa Lopes says:

    April 5, 2011 at 7:41 am - Reply

    WOD 1: 8/7/7/6/6/6/6/5 cal on row–30 OHS broke up into 10/9/11
    Total 5×30=150
    WOD 2: 4:44 struggled with pull ups.

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