For Time:
-800m Run
-3 Rope Climbs 15′ RX+ Legless MRX 10′
-20 SDHP 75/55 RX+ 95/65 MRX 65/45
-400m Run
-2 Rope Climbs 15′ RX+ Legless MRX 10′
-20 Hang Power Snatch
-200m Run
-1 Rope Climbs 15′ RX+ Legless MRX 10′
-20 Power Snatch
Post time to responses.
Strength complex EMOM
1: 1 pull-ups, 1 c2b (1)
2: 2 pull-ups, 2 c2b (3)
3: 3 pull-ups, 3 c2b (6)
4: 4 pull-ups, 4 c2b (10)
5: 5 pull-ups, 5 c2b (15)
6: 6 pull-ups, 6 c2b (21)
7: rest
8: 8 pull-ups, 2 c2b (29, 23)
9: 9 pull-ups (38,23)
10: rest
Total: 38 pull-ups, 23 c2b
WOD: 75#, 10′ rope
16:14
Pull-up complex
Buttery pu/ctb
Ripped on 5s
Wod rx
12:05
Death by GymNasty – EMOM for 10 min
1: 1 pull-ups to 1 c2b (no drop)
2: 2 pull-ups to 2 c2b (no drop)
3: 3 pull-ups to 3 c2b (no drop)
4: 4 pull-ups to 4 c2b (no drop)
5: 5 pull-ups to 5 c2b (no drop)
6: Rest
7: 6 butterfly pull-ups
8: 8 butterfly pull-ups
9: 9 butterfly pull-ups
10: 10 butterfly pull-ups
*
WOD as rx’d: 15:14
*
25 GHDs w/ 2 sec hold @ horizontal
25 hollow rocks
Pull-up complex: participated; tried to work on strict pull-ups
WOD Rx’d: 14:50
Strict Pull-up to C2B to Bar MU Ascending EMOM:
1’s no drop
2’s no drop
3’s no drop
4’s no drop
1 min rest
5’s with 2-3 drops and ~2 seconds to spare
Minutes 7-10 spent treating my hands
WOD Rx:
17:23
Anchored Sit-ups:
50-40-30-20-10
20-Minute E2MOM Bench Press @135:
10-10-10-10-10-10-10-10-10-10
Total: 100 reps
Pull ups. Just did 1kip & 1C2B each min (tendonitis issues)
WOD MRx = 15:05
Core:
50 anchored sit ups
Thanks for coaching Dan!
Pull-Ups/Chest to Bar
Through 5s then just did the pull ups.
WOD Rx’d but w/ 95#=14:38
butterfly pullups and C2B – ended up being an AMRAP towards the end 🙂
wod rx + weight but regular rope climbs
12:51
core
Strength..umm participated..barely!
Wod rx’d, 10′ RC, (rowed 800m, ran rest)
15:??
Killing pull-ups only (cut reps in half)
Wod w/modified RC’s (2 for 1)
18:28
So out of shape! Great class, Dan!
Started with strict pull ups and chest to bars
Round 5 switched to kipping.
Rested on round 9.
Finished 10
Wod: started RX plus. Couldn’t get the second Legless rope climb so switched to using legs. Kept the RX + weight.
Poor performance: 15:57
Kipping pull-ups & C2B rounds 1-4
Sat out round 5
Kipping pull-ups rounds 6-9
Sat out round 10
WOD RX (all RC 15ft except 1 was 10 ft)
17:11
Rough Monday
Death by strict pull-ups- completed
wod rx’d weight w/ 1 pegboard each round instead of ropeclimbs
16:48
Started w/ regular PLU’s and then C2b
1-4 rounds completed
round 5 and on I did regular
Round 5 – completed
Round 6 – 6 & 5
Sat out round 7
Round 8 – 8 – 5
Sat out round 9
Round 10 – tried to see how many I could get (13)
WOD RX except did 2:1 Rope descents in place of rope climbs
16:59
Strength- did Butterfly pull-ups and CTB through round 5 then switched to just pull-ups.
WOD with 10ft rope climbs 13:51
I did some pull-ups.
WOD with row, double rope pulls, and 55#
14:08
Kipping pull-ups
MRX w/ 10 ft. rope
14:55, then
800m – 3:29
400m – 1:38
400m – 1:32
1 min rest b/t runnning intervals.
Strength:
3×5 @ 135# shoulder press
3×5 @ 275# back squat
Wod: 9min AMRAP
30 dubs
9 t2b
12 alt DB snatch @ 50#
4 + 4 snatches
Koda CrossFit
21-18-15-12-9-6-3
Dball 100
Assault bike cal
14:56
Strength
Strict pull ups / strict ring dips
Thru the set of 8/8
—
Wod. Rx’d.
11:11
—
25 pause GHD’s
Strength
Strict PU + C2B
Through 7’s, rest 1 min, finished 8’s
—–
Wod RX
15:21
Strict Pull-ups + C2B Pull-ups + Bar MU’s
Start with 1 each and add one each every minute
Made it through 2 MU’s into the 6’s.
WOD
Rx+
Time: 13:09
Strict pull ups+C2B+Bar MU
Made it through set of 6’s
Completely smoked after that
Wod RX+
14:46
Strength
Butterfly Pull-ups and Butterfly CTB through 7rds
8-10 butterfly pull ups
Wod Rx = 11:05
Mile Run 9:15
Wod with one arm mods
16:52
Pull up complex
strict pull-up + C2B
finished round 7, set out 8th, did 9th, sit out the 10th
WOD rxd
18:54
Strength
Killing pull-ups and worked on C2B (gotta get that rhythm)
WOD w/ Rx weight
2/3 15′ rope climbs then 1.5/2 15′ rope climbs then 1 10′ rope climb
17:01
Thanks for your help Mere and Shannon
“Annie” w/ GHD’s:
12:52
Strict Pull-ups + C2B Pull-ups + Bar MU’s
Start with 1 each and add one each every minute
Made it through 2 MU’s into the 5’s
WOD RX
12:36