Wednesday – November 30

Strength: Sled Sprints – Complete 10 rounds of:
-20m sled pull (weighted) + 50m sprint (slick)
-Rest 2-3 minutes between rounds
*We are progressing this from last week. Hopefully you are starting to get comfortable with the sled, so choose a weight that allows you to push both the pull and the sprint.

Work Capacity: In as few rounds as possible, complete 50 reps at each movement:

-Max rep front squat in 30 seconds (135#/95#)
-60 seconds rest

*Rest 3 minutes, then:

-Max effort bar facing burpees in 30 seconds
-30 seconds rest

*Rest 3 minutes, then:

-Max effort row in 30 seconds (Calories)
-15 seconds rest

15 Responses to “Wednesday – November 30”

  1. gogi

    Strength: BB, Powersnatch, C&J Complex
    Wod: FS 4rds 12,13,13,12
    BFB: 5rds 12,11,10,10,7
    row: 4rds

    Reply
  2. Travis Isaac

    Still no sled. Did 10, 75ish meter hill sprints.
    Work Capcity:
    FS: 15, 13, 12, 10
    BFB: 10,10,10,10,10
    Row: 14, 13, 12, 11

    Reply
  3. Nino

    No sled so did what Travis did, 10 rnds 75m hill sprints 90-120 sec rest in between, legs were smoked.

    WC: front squats- 15, 13,14,8
    Bar facing burb- 10,10,10,10,10
    Row – 14,13,12,11

    Reply
  4. Alai

    I couldn’t do the sled thing last week, did it today… I tied one end of a strap to the sled, the other end over my shoulder and I started to run. Well, walk mostly on the first few rounds, I read about 70% BW on last wednesday’s post, so I dropped from 60 kilos to 45 (65 kilos BW) and then I could sprint for the last 6 rds. Conditioning will come later, I’ll try to keep up with Travis’ and Nino’s pace…

    Reply
    • Alai

      -FS: 16 – 14- 13 – 7
      -Burpee: 15 – 13 – 12 – 10
      -Calories: 16 – 11 – 11 – 12
      So glad I waited for this and I had something to chase… I probably would’ve fell behind. I was sure the big guys would get me on the FS and the rower, but I still pushed. I hope to sleep like a baby.

      Reply
  5. Amber H

    Strength:
    1 – sled weight
    2 – 25# plate
    3 – 25# plate
    4 – 25# plate
    5 – 25# plate
    6 – 25# plate
    7 – 25# plate
    8 – 25# plate
    9 – 25# plate
    10 – 25# plate
    *wanted to go heavier but couldn’t becaus the harness my gym has gets tighter the heavier/faster you pull so it was restricting my breathing

    Work Capacity:
    5 rounds as RX’d
    4 rounds of push-ups
    6 rounds: 801m

    Reply
  6. Najm Mamkegh

    1)- done #
    2)- F.S : 19-16-15
    B.F.B : 11-11-11-11-6
    Row : 13-13-13-11

    * didn’t notice the 3 min rest only went with 1 min rest between .

    Reply
  7. vince

    Strength: fast pulls and 85% fast sprint pulls
    1 – sled weight
    2 – 45# plate
    3 – 45# plate
    4 – 45# plate
    5 – 45# plate
    6 – 45# plate
    7 – 45# plate
    8 – 45# plate
    9 – 45# plate
    10 – 70#
    *wanted to go heavier but couldn’t because the harness my gym has gets tighter the heavier/faster you pull so it was restricting my breathing

    Work Capacity:
    6 rounds as RX’d
    2 rounds of push-ups and additional ring pullups
    7 rounds: 1050m (this sucked)

    Reply
  8. Brad

    Work Capacity
    FS: 13-11-10-9-7
    BFB: 12-12-11-11-4
    Row: 13-12-11-11-3
    This hurt so bad. Good job to everyone who crushed this.

    Reply
  9. Schtolz

    Heh. Just a bit worse on squats than expected. 15-12-11-9-3
    4 rds burpees: 15-15-10-10
    5 rds row.

    Reply

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