Thursday 160623
3 RFT:Â
50 Double Unders
7 Sqt Snatch or 7 Sqt Clean (pick load)
Run 200 meters or 50ft Handstand walk
14 Wallballs 20/14lbs 10/9′ or 14 Pistols (alt)
Post time to responses.
Thursday 160623
3 RFT:Â
50 Double Unders
7 Sqt Snatch or 7 Sqt Clean (pick load)
Run 200 meters or 50ft Handstand walk
14 Wallballs 20/14lbs 10/9′ or 14 Pistols (alt)
Post time to responses.
Skills:
odd min – 3-4 strict pull-ups
even min – 3-4 squat snatch
WOD w/55#
DNF – 2 rds + 3 Sq Snatch at 15 min cut-off
Skills:
Even Minute – MU (or mostly attempts in my case today)
Odd Minute – Legless Rope Climbs (Did a few 15 foot climbs and a few that were a little shy of the top before I had to clamp off)
2 pulling skill movements = not a smart idea!
WOD as Rx’d w/ 120# squat cleans, 200m run, and wall ball shots = 11:45….should have gone a little heavier on the squat cleans.
All I could think about was how bad my hands hurt. Mentally not there today.
Odd: 2-4 butterfly pull-ups (mostly singles)
Even: 2 squat snatch, 1 power snatch #65
Wod w/ 1 round ski jumps, 2 rounds of 1 min assault bike
65# squat snatch
13:04
Just kidding… I didn’t do squat snatch. I did squat cleans.
Odd: squat snatches
Even: double unders
WOD 75# squad cleans
Mix of ski jumps and jump ropes
Made it thought about 125 yds of the last run.
Skills EMOM x 14
Odd- 2 squat snatches w/85#
Even- 2 strict ring MUs
WOD w/95# squat snatch, handstand walks, and pistols
13:12
skills
odd: 8 alternating pistols (first time to get multiple yahoo!)
even: ring MU progression
–
Wod w/ dubs, 105# squat cleans, 200m run, wall balls
11:52
Skills:
Odd: Worked on my HSPU (w/ 3 abmats) getting better 🙂
Even: 2-3 Squat Snatch – really working on pulling under the bar
*Thanks to breck & callie for the coaching on my HSPU’s
WOD:
w/ DU’s
95# Squat Cleans
200m chubby jog
WB Shots
13:53
Skills EMOM x 14:
Odd – ~25′ handstand walk
Even – 2 ring MUs
WOD w/ DU’s, 155# squat cleans, handstand walks, and WB’s
Finished 2 rounds + 35′ handstand walk
Tough WOD
Skills:
10 Bench press @85lbs
20 Dubs
WOD w/ 95lb squat cleans, 200m run, wall-ball
12:24
Skills
Peg board climbs
completed a few 1/2 climbs, a 3/4 climb, and one full climb
WOD w/95# squat snatches, 50′ handstand walk, and pistols
15:09
Wowzers my arms/shoulders were GONE after all the peg board climbs in warm up…don’t think I have ever had to break up a handstand walk so many times by the end!
Skills
Odd= bench 185#X5
Even= Butterfly CTB
Wod w/DU, 185# power cleans, 200m run and WB’s
12:39
WOD w/ DU, 135# squat snatch, handstand walk, pistols:
14:41
Did 3 hspu with no mat and 2-3 bar dips
WOD
Started with 75# stripped to 65# squat snatches, ran instead of hs walks (duh)
14:38
WOD w/ DU, 155# squat clean, handstand walk, pistols:
2 rounds + 4 squat cleans
Bench press 225 x 100
Back squat 225 x 50
Wod w/ du, 400# tire flip, run, wall ball
14:56
7:30am
Tomorrow’s WOD
Clean & Jerk
225/255/275
With a Continously Running Clock For Total Reps/Calories/Rounds:
– 00:00 – 01:00 Row for Calories=29
– 01:00 – 02:00 Rest
– 02:00 – 3:00 Power Cleans RX+145=23
– 03:00 – 04:00 Rest
– 04:00 – 05:00 S2O RX+145=25
– 05:00 – 06:00 Rest
– 06:00 – 07:00 G2O RX+145=12
– 07:00 – 10:00 Rest
For Total Rounds: – 10:00 – 20:00
– 15 Calorie Row
– 10 Power Cleans RX+145
– 10 S2O – 5 G2O
Total Rounds=3
1:30pm
WOD
With DU’s, 205# Squat Clean, Handstand Walks, Pistols
Time: 11:31
Odd: Bench Press w/165
Even: Strict Pull-Ups
WOD w/95 Squat Cleans, 200m runs, and Pistols:
14:42
wod w/ 95# SS, 200m runs, OLS
14:40
Odd: Bench Press 205# X 4, last 2 sets 3 reps
Even: 3 Bar MU until I ripped on the 3rd set, finished with 3 strict HSPU 2 sets
WOD
50 DU
115# squat snatch
200m run
14 wall balls
2 Rds + 50 du + 7 squat snatch + 200m run
Skill: ring mu’s, HSPU’s, squat snatches at 115#
Felt good about my ring MU’s (5 total) until Lori did like 100 strict ring MU’s right next to me. I felt like joining CrossFit kids after that, but her kids showed me up there as well, so…
WOD w/ 135# squat snatch and 11′ wall balls. 2 rds in 14:30 and called it good.
Odd: MU progressions
Even: DUs
WOD w/
85#
25′ handstand walks
Pistols
14:38