Monday 180129
“Pick Your Poison” by DB
For Time:
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
Post each choice and time to responses.
30 Ring MUs: 21:48 (2 misses)
80 Barbell Curls (45#): 10:35
35 Thrusters w/ 85#- 3:45 (4:00 rest)
2000m row 7:45-17:11 (4:00 rest) row took 9:26
50 pull/40 push-ups- 21:11-29:22
70 thrusters @ 35# = 5:19
30 pull ups + 30 parallette dips = 5:48
2000m row = 10:41
Core: 100 butterfly abmat sit-ups
70 Thrusters: 0-2:17 (2:17)
Rest: 2:17-6:17
90 pull ups: 6:17-14:14 (7:57)
Rest: 14:14-18:14
2000m Row: 18:14-26:45 (8:31)
Total: 18:45
1 mile run
6:32(PR by 0:40 on this course!)
HUGE accomplishment for me to be under 7 min finally!
30 ring MUs
5:27(PR)
Muscle fatigue/failure set in at the end..
35 thrusters@95#
4:32
OUCH that hurt at the end!
Total time=24:31
**50 Thrusters, not 70.
30 ring muscle ups 9:46
4 min rest start next movement 13:46
row 2k 7:31.8
4 min start next movement 24:30
35 thrusters 135# 3:21
total time 27:51
1 Mile Run – 7:57
60 C2B – 4:47
35 Thrusters @95# – 5:12
30 thrusters @ 135 – 1:55
90 pull-ups – 6:02
Mile run – 7:10
23:07 – 8:00 = 15:07
2k row: 7:40
35 Thrusters (135): 3:51
90 pull-ups: 9:19
*
26:50 (-8 min) = 18:50
25:47 total time
Mile – 7:20
60 C2B – 5:20
50 Thrusters 95# – 5:07
17:47 + 8:00 rest = 25:47
50 thrusters 65# – 5:58
2000 m row – 9:04
90 parallette dips – 7:28
Total time
30:30-8=22:30
Mile run
90 pull-ups
50 thrusters @65#
24:24 – 8:00 = 16:24
1 mile run 5:48
60 ring dips 1:52
50 thrusters @ 95# 3:41
Total 19:21-8:00= 11:21
ROMWOD
Strength: Wide Grip Bench Press
8@175
6@195
4@215
3@225
1@235
0@245
Finisher: 50 Abmat Butterfly Situps
Mile: 6:26, Post-college PR
Ring MU: 20 @ 22:10 (11:44) and ran out of muscle
Thrusters @ 135#: 32:53 (6:43)
Could have done better on the thrusters, but I didn’t
30 MU’s – 8:26
50 Thruster @ 95# – 4:34
2K Row – 9:14
Total = 22:14
30 Plate Flies (15#)
30 Barbell Curls (45#)
35 Thrusters @95# 3:12
2K Row 8:36
90 Pull-ups 8:35
Total 20:23
Core + GHDs and hip extensions
Mile: 6:23 (pr!)
5 ring mu & 45 ring dips
35 thrusters @95#
Forgot to take pic of board but total time was around 30 minutes
Hatch squat program day 1
1 Mike Run – 6:08
30 MU’s – 9:14
50 Thrusters @ 95# – 4:52
Total = 20:14
1 mile run
5:33 (last time was 6:15)
30 MU
11:22 muscle failure very slow afterwards
35 Thrusters@135
4:06
Hatch squat program
Back squats then front squats
50 PUs/40 questionable bar dips
70 Thrusters
2K row
36:18 – 8 = 28:18
Wod
70 Thrusters 75#-3:37
90 Pull ups – 5:23
1 mile run 6:30
23:40-8
15:40
1 Mile Run: 5:28
30 Ring MU’s: 7:17
35 Thruster@135#: 3:37
Total time: 24:22-8:00(rest)=16:22
Mile run (7:20)
60 C2B
35 thrusters 135#
31:05-8:00=23:01
50 b-fly sit ups
6:09 Mile Run
100 pull-ups
70 Thrusters @75#
Total: 29:40
Mod WOD
50!Thrusters @55#
50 pull-ups
2000 m row
25:03-8:00
17:03
60 C2B: 7:05
2K Row: 9:16
70 Thruster@55#: 9:17
Total time: 33:52-8:00(rest)=25:52
WOD@sea
Strength e3mom (alternate)
10-8-6-4-2 strict pullup
10-8-6-4-2 hspu
4 rounds for time:
400m row
20 dumbell snatches alternating arms 45#
4 sets of:
25 anchored situps
1 min high plank hold
Mile run – 7:15
40/20 C2B/dips- 5:45
35 Thrusters #95- 5:15
18:15
Crossfit Alaska
Strength 1rm ohs
265lbs
Wod 9-15-21
C2B
Burpees
OHS 95lbs
Time=12:39
Crossfit Alaska
Strength: 1rm OHS
125# (5# pr!)
Wod: 9-15-21
Jumping pull-ups
Ab mat anchored sit-ups
OHS @ 65#
Time 13:56
1 – Mile Run @ 6:33
90 pull-ups @ 17:28
50 thrusters (95 lbs) @27:00
27:00 – 8:00 = 19:00
4k assult bike: 6:06
30 Ring MU: 7:26
70 thrusters #75: 8:30
Row 7:26.3
60 bar dips 4:31
50 thrusters 95# 3:10
( 4 min rest between each)