Plank Off

  • January 9, 2013
  • By :


Warmup
3 times through for Games/2 times through for Regional and Open
1 minute static plank hold
30 second lateral plank left side
30 second lateral plank right side

There will be a running clock.  For each time that you come down, including transitions, there is a 5 burpee penalty at the end. max penalty assessed is 30 burpees.

Strength
1.Low Bar Back Squat
5-5-5

2.Overhead squats
2-2-1-1

WOD
One time through
1 mile Run
40 pullups
30 Alternating Pistols
20 Alternating Single arm dumbbell snatches
10 Bar Muscle-ups

Games (100/75)
Regional (85/55)
Open (70/45)

13 Comments

  • Julie Arthur

    01/10/2013 @ 2:10 am

    165×5
    135×1. Not happening today
    18:20 with 60# db

  • Bowler

    01/10/2013 @ 1:53 am

    325×5
    155×1 blah
    17:06 regional

  • Bish

    01/10/2013 @ 1:30 am

    Squat:335×5/OHS:215×1/ WOD:13:50 regional

  • Rhino

    01/10/2013 @ 1:10 am

    HBBS – 265
    OHS – 225
    WOD – 18:53 Games

  • Petra

    01/09/2013 @ 8:19 pm

    Planks: 3 rounds
    LBBS: 155 🙁
    OHS: 100, should have gone heavier
    WOD: 18:47 w/ 35# single arm snatches (all left arm, and should have gone heavier) and green band bar MUPs

  • Will

    01/09/2013 @ 5:25 pm

    Planks: 3 rds
    LBBS: 295 x 5
    OHS: 205 x1 — Was easy, should’ve tried 225. Next time.
    WOD: 20:10 at regional weight, red band on bar MUps. I think I’m there with the bar MUps…will go band free next time.

  • Schurko

    01/09/2013 @ 5:11 pm

    Planks: 3 rds
    LBBS: 335 x 5
    OHS: 255 x 1 — lost my balance on 275 will get it next time
    WOD: 21:41 — games wt, blue band on MUps.

    KFP — don’t you ever say that…

  • Amy C.

    01/09/2013 @ 4:47 pm

    Plank off: 2 rounds
    Strength: Low bar back squat: 175, should have gone for 180/ OHS: 115, should have gone heavier
    WOD: 21:35 with moderations all over the place (rb pullups, box AP, 35# single arm snatches- should have gone heavier, 2 dips/2 dhpus with green band subbed for bar muscle ups)

  • Andrea

    01/09/2013 @ 3:06 pm

    Missing CFS!!!! Have been doing a lot of boat WODs, people keep coming up to me asking me what I am training for and I am having fun making random crap up!!!

    Did a variation of this workout today:
    1mile run
    40 clapping push ups
    30alt pistols
    20 dips (on two charis…)
    1 mile run

    around 17 min

  • Kenny "F'n" Powers

    01/09/2013 @ 2:21 pm

    plank off: 3 rounds
    low bar: 5 x 245
    shoulders shit the bed.
    WOD: ran the mile with jimbo then rowed 1250 and 100 ghsu

    I shouldn’t even be writing on this thing…

    • dudley

      01/09/2013 @ 6:18 pm

      “I’m just doin a little rehab on the shoulder, you know, tryin to get my fck on, you know what I’m sayin.” You the man KFP

      • Kenny "F'n" Powers

        01/10/2013 @ 1:28 am

        Now that’s what I’m talking about. Couldn’t have said it better myself.

  • JWhite

    01/09/2013 @ 1:36 pm

    Plank-Off: 3 rounds
    Low Bar Back Squat: 5×275
    OH Squat: 2×155
    WOD: 12:30 (Open, assisted pistols)

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