April 24, 2018

Tuesday 180424

WOD #1
5min AMRAP
– 4 Hang Power Clean & Jerks 135/95 RX+ 165/115 MRX 115/75
– 4 Over Bar Burpees
– 4 Bar or Ring Muscle-Ups MRX 4 C2B
Rest 3min
WOD #2
For Time: 
– 25 C2B Pull-Ups MRX Pull-Ups
– 20 Over Bar Burpees
– 15 Hang Power Cleans
– 10 Jerks

Post results for each WOD to responses.

 

23 thoughts on “April 24, 2018”

  1. EMOM x 14:
    Odd Min: 6 strict pull-ups (4 in rds 6 and 7)
    Even Min: 6 strict HSPU to 1 abmat
    WOD 1 w/C2B: 4 rds + 2 burpees
    WOD 2 w/PUs: 5:11

  2. Wednesday’s WOD
    Bench press: 10@115/5@165/2@180/1@190/20@115
    “What goes up must go down” RX
    Time: 14:49
    The weights feel heavier in my garage

  3. EMOM with strict pull-up practice and pike position walks around box (?)

    WOD 1 with 95# and pull-ups – 2 rounds
    WOD 2 with 75# and pull-ups – 7:43

  4. Skill Work
    Even: 3-4 Bar MUs
    Odd: 3-4 Strict HSPUs w/ 1 abmat

    WOD not rx’d because I did 4 C2B instead of Bar MUs

    4 rounds
    5:05

  5. odd:strict ring mu’s 1-2-3-3-2-2-0
    even: freestanding hspus 1-2-5-5-4-4-3
    wod rx +
    4 RDS (ring muscle ups unbroken)
    3 min rest
    4:41

  6. Skill Work:
    -HSPU w/ 3 abmats (4-5 reps) – **touched each rep – big step for me 🙂
    -Strict PLU (2-3 reps)

    WOD MRx (115# & PLU’s)
    2 PLU’s shy of 4rds (3rds + 2 PLU’s)
    rest 3 minutes
    7:16

    Great class ! Thanks Nicole for the jams!!

  7. Skill work
    Odd: HSPU with 2 abmats: 5 per min
    Even: Ring muscle ups: 1-2 per min

    Wod 1 rx’d: 2 rounds + 3 HPC&J
    Wod 2 rx’d: 7:30

  8. Monday 180423

    For Time:
    -400m Run or Row or 1km A Bike
    -21 Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125
    -400m Run or Row or 1km A Bike
    Rest 2min
    -21 KBS 55/35# RX+ 70/55# MRX 45/25#
    -400m Run or Row or 1km A Bike
    -21 Russian KBS
    Rest 2min
    -15 Sumo Deadlifts
    -15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
    -15 KBS
    -15 Box Jumps

    WOD w/ 185#
    15:48 – 4:00 = 11:48
    (4:33, 3:27, 3:48)

  9. WOD #1 (165# and C2B–Tried a MU or two before giving up as switching to C2B)
    4 rounds plus 1 HPC and Jerk
    WOD #2 (165#)
    5:43

  10. Skill
    Odd: 5 kipping (first pullups in 8 weeks)
    Even: Unbroken 6ft Handstand walks

    WOD
    1. RX but CTB- 4+4
    2. RX but 25 ringrow – 3:04

  11. Odd – 1 bar muscle up
    Even – 4 strict handstand push ups to 2 ab mats. Started failing in the 6th round

    WODs w 95# and C2B
    1. 4+3 Hang Power Clean and Jerks
    2. 6:26

  12. Strength/Skill cut down to 12 min
    Even – 2 ring MU worked on stringing them together. After 4 sets I realized I was fighting a losing battle and went to 10 strict PU for last 2 sets.
    Odd – 15 GHD
    WOD 1 – 3 rds
    WOD 2 – 6:20
    Completely ruined myself on the strength/skill

  13. Skills
    4CTB
    5HSPU w 1 ab Mat
    Ripped on last CTB

    WOD 1 MRX
    4 rounds + 4 OTB burpees
    Skipped WOD 2 hand ripped too bad :/

  14. EMOM 14 min
    Even: 5 strict pull-ups
    Odd: 10 GHD sit-ups
    *
    WOD MRX
    #1: 4 rounds + 4 lateral B.B. burpees
    #2: 5:56

  15. Crossfit RTB
    Wod RX
    3 Rounds for time:
    15 Thrusters @ 95#
    800M Run

    Rest 2 Mins
    Double Unders
    10-20-30-40-50-40-30-20-10
    Made it through second set of 40!


    3 Sets @ 185#
    2 Hang Cleans to 3 Front Squats

  16. 9:30 class
    skills
    strict MUs
    Freestanding HSPUs

    WOD rx’d w/ring MUs
    4rds+1HPC
    2:56

    Came back in evening and did this with Sydney!
    EMOM for 21 min
    8cal assault bike
    200m run
    50’ DB farmers carry (50#DBs)

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