07/20 CONCEPT TWO

[Put Up or Shut Up]

Warm Up: 15 - 10 - 5 each of Chair Box Jumps, HSPU. Run 400M between sets.

Work Capacity: Concept Two: For time:
Row 250M, 20 x Manmakers (35 - 40# DB)
Row 500M, 15 x Manmakers
Row 750M, 10 x Manmakers
Row 1,000M, 5 x Manmakers

Durability: 3 mile run @ moderate pace. Plank holds 3 x 3 minutes each, 1 minute rest between sets. Active Stretch to finish WOD.
__________________
1. As rx'ed w/box squat (12") into box jump (30"), but no 400m runs. Great post by Deadly Nedly in the comment blog on box squats-- "apply brain"
2. As rx'ed w/2x35# DB. Time- 22:58 (held 1:45 pace on the rows)
3. 2 mile run- 14:31 (7:15 pace per mile). The first half mile was rough as I worked out the metcon fatigue, but then my legs loosened up a bit and my pace quickened to approx 7 min miles for the remainder.
4. 5 min plank hold, switched positions every 30 secs. At first, my goal was 9 mins, but it was not to be on this day.

[bochmaster]

WU: Went from chair onto 24" box. No 400's
WC: Rx'ed with 35# DB. 28:52. Held 1:50 pace on the rows. The manmakers ate me alive today
DUR: No time for durability because I had to get to work. Im going to do Helen on steroids from the Crossfit games tonight

[guarem1]

Warm Up: 21-15-9... wall ball 20# and HSPU, no run
Work Capacity: Concept Two: For time: no row machine did SDHP @70#
SDHP 2min, 20 x Manmakers (30#)
SDHP 4min, 15 x Manmakers
SDHP 6min, 10 x Manmakers
SDHP 8min, 5 x Manmakers
Durability: 2 mile run 16 min: plank hold 3x1min

"Improvise, adapt and overcome"

[SPARTAN-367]

WU: 15s Samson Stretch, Shoulder ROM Drills, 20 Strict MuscleUps
WC: Did 3 Rounds with 20# Vest of 1min max effort of each then 1 minute rest at end.

Power Snatch (95#)
KB Swings (24kg)
Wall Balls (9kg)
Pushups (Can't do the burpees the weights on the vest would fly all over the placE)

Round 1: 15 - 24 - 12 - 28
Round 2: 12 - 20 - 11 - 21
Round 3: 11 - 17 - 12 - 18(actually lost count so I estimated)

Total: 48 - 61 - 35 - 67 (absolutely brutal)

Dur: 100 Fast Anchored Situps; Stretch 10 mins

[TreyFischer]

WU: as Rx'd w/ 400 meter runs
WC: as Rx'd w/ 35 lbs. ( full ROM ass to grass for the squat clean thrusters, and pushups were to arm pits)
subbed 10 mph runs at 2 % incline for rows ( run in boots)
1 min run , 20 man makers, 2 min run, 15 man makers, 3 min run, 10 man makers, 4 min run , 5 man makers
time : 31 : 17
DU: as rx'd, kept run at a 6 : 40 pace in boots, did the planks 9 minutes straight! mixed a few side planks into the mix

Note: overall a killer workout, the man makers destroyed me , gotta love em

[jarlexal]

WU: rx'd The sitting box jump suprised me. (I made it on top of the picnic table and the guy eating on the other one jumped)
WC: rx'd with 20lb DB on 20/15 and 30lb DB on 10/5 (subed row for bike) 14:26
DUR: 3mi run 23:15 2x 3min plankholds

Good p.t.

[Myth]

Warm Up: For the chair box jumps, I sat down on a 12" box, then jumped to a 24" box. These were pretty fun and interesting, definitely utilized the legs more than typical box jumps.

Work Capacity: 23:18 w/ 2x40# DBs. Rows averaged 1:50. Pretty grueling WOD, just had to pace myself.

Durability: 9 min straight planks hold, alternating every 30-40". Then 3 mile run @ 6:56 pace.

2 hours later...

Swim WOD: 10x50y sprints on 2:00 intervals using CSS. Average 52-53" each.

[vertigo]

Warm Up: rx'd. The Chair box jumps were a lot of fun and I felt a better workout that normal box jumps.

Work Capacity: rx'd with 2x35# DB's in 28:54; manmakers always destroy me

Durability: rx'd

[Dash]

Warm up: Rx'd
WC: Rx'd 24:35
Durability: Rx'd 21 Mins for run 3x3 Min Plank

That was tough gonna stretch and do some awareness drills!

[10Troy]

at gym
WU - RX - enjoyed the chair to box jump, worked on getting fuller range of motion on the HSPU
WC - used 35# only had time for 3 rounds did 20 (6:26), 15 (5:12) and 10 (3:34) man makers runs were 0.2 miles, 0.4 miles and 0.6 miles respectively at 8MPH - I'm a very slow runner...

later at home
Durability did 5K row 18:30.7 outside in 95+F and high humidity - felt good! Planks did 3 min, 2 min and 2 min with 1 min rest in between.