“Moore”
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Compare to October 8, 2011.
“Moore”
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Compare to October 8, 2011.
1 rope climb EMOM
WOD Rx’d
5 rds @ 10 each round
50 HSPU
1 rope climb EMOM for 10min
Wod Rx’d
6 rounds @10 HSPU
60 HSPU
10 Minutes:
1st min: 1 Rope Climb
2nd min: 2 Rope Climbs
3rd min: 3 Rope Climbs
4th min: 4 Rope Climbs
5th min: 1 Rope Climb
6th min: 2 Rope Climbs
7th min: 2 Rope Climbs
8th min: 3 Rope Climbs
9th min: 2 Rope Climbs
10th min: 2 Rope Climbs
Total Rope Climbs=22
“Moore”
As Rx’d with Kipping HSPU’s
25/20/19/14/13
Total HSPU’s=91
1 rope climb EMOM for 10min
Wod Rx’d
5 rounds @24, 20, 18, 17, 11 HSPU
90 HSPU
Min 1-3 1/2/3 10’ rope climb
Min 4-6 4/5/6 pull-ups
Min 7-10 3/3/3 rope climbs
WOD
10’ rope climb
400 m run
HSPU kipping with ab mat 12/13/9/12/12
Skills:
Round 1 & 6 – 1 Legless Rope Climb
Round 2 & 7 – 2 Bar MU
Round 3 & 8 – 3 Ring MU
Round 4 & 9 – 4 Strict Pull-Up
Round 5 & 10 – MU into 5 Strict Ring Dips
—
Wod. Rx’d – All Strict HSPU
19/15/14/11/10
Total = 69
Skills:
Round 1 & 6: 1 Legless rope climb
Round 2 & 7: 2 bar MU’s
Round 3 & 8: 5 hips to ring
Round 4 & 9: 4 strict pull-ups
Round 5 & 10: 10 strict ring dips
–
Wod as rxd
28/23/20/20/15
Was aiming for at least 20 each round, tried to pace accordingly but got time capped at 15 hspu’s on last round so I needed have strategized another 30 seconds in the bank to have achieved my goal.
Total reps 106
Came back at 4:30pm to do fridays wod
Back squat
5 sets of 5 @ 165#
2 sets of 5 @ 175#
–
“Nicole” as rxd
20-20-16-17-15-15
Total 103 reps
Ended on a 400m run of 7th Round- just couldn’t get to the rig in time!
For the 10 min EMOM: (didn’t do death by) did rope climbs.
Did 3 RCs 1st min; each minute after did 2 RCs per minute. (21 RCs)
*
WOD Modified: did push-ups instead of HSPUs; did the 1 RC and 400m run.
4 rounds; 15, 15, 15, 22 (total of 67 push-ups)
WODrx
27/20/20/18/24
Total=109
WOD w/ 3 strict pull-ups, 400 m row, push-ups
10/10/10/10/12/14=66
For the 10min EMOM:
Odd Min: 2 rope climbs (12′)
Even Min: 5-6 strict PLU’s (did 6 the first two times, then 5’s the rest of the way)
WOD (12′ Rope Climbs and did Max Rep Push-ups) *all bike
6rds – 20/20/21/22/22/22
Total = 127 push-ups
1 rope climb EMOM for 10min
Made it to 4 and thought I was going to fall on Max.
Wod Rx’d
5 rounds @7 HSPU
6th round @ 13 HSPU
48 HSPU
Probably could have gone harder on the HSPU but picked a number I knew would keep me moving.
WOD Moore but subbed HSPU for GHD
12-12-10-10-4
the runs demolished my soul
MU activator
1-2-3-4-5-rest-3-rest-3-rest
Skills:
1 legless rope climb every minute for 10 mins
_____
Wod. Rx’d – kipping HSPU
Can’t remember the rounds exact
Total = 67
Skills:
2 rope climbs EMOM for 10 minutes
(Spent the last 2 minutes taping fingers for WOD)
16 rope climbs
WOD Rx:
6 rounds: 18-15-13-12-11-12
Total: 81 HSPU
EMOM rope climbs to about 12’ on the 15’ rope skipped 2 rds
WOD on 15’ rope
4 rds + 1 rope climb
6,8,10,11 HSPU about 3” range of motion
5th rope climb was all the way up. 1st 4 were about 12’
Activator:
First 5 minutes: 1 rope climb and 3 strict pull-ups
Last 5 minutes: 5 strict pull-ups
WOD RX with kipping hspu:
107
Skills:
1 rope climb every minute plus a few wall walks with Maddy. Total – 10 rope climbs plus 3 wall walks.
WOD:
As written / Rx: Forgot round count but completed around 50 HSPU with one ab mat (mainly strict – some kipping). Paced Maddy for first two rounds and then she told me to go away.
Maddy:
Skills – rotated between ring rows, wall-walks and seated dumbbell presses (8lbs). Exercised all 10 rounds.
WOD:
Round one – ring rows, 400m run, seated dumbbell Presses (7 reps).
Round two- ring rows, 400m run, seated dumbbell presses (8 reps).
Round three – ring rows, 200m run, seated dumbbell presses (9 reps).
Round four – ring rows, 200m run, seated dumbbell presses (10 reps).
Round five – Ring rows, 200m run, seated dumbbell presses (11 reps).
5 strict pull up, 5 kipping pu, 3 ring dips, 1 10’ rope, 10 push ups x2
WOD RX 20/12/12/13/12/12 = 81
Wod RX
25,20,15,14,12,15
Total 101
WOD with 2 Abmats Strict HSPU
13,12,12,10=47
Skills:
Round 1 & 6: 1 Legless rope climb
Round 2 & 7: 2 bar MU’s
Round 3 & 8: 5 ring MU
Round 4 & 9: 4 strict pull-ups
Round 5 & 10: 1 MU into 5 ring dips
WOD rx
20/21/17/8 (hand slipped mid reps) and ended there
Skills (rope climbs )
Completed 5th mom of 5 rope climbs inside the 1min cap
Wod RX’D
5 rounds
30-20-20-20-21
Total reps 111
Should have gone for more during the earlier rounds but what a fun workout great work Branson you killed it today
Strength
Worked on legless Rope Climbs on 10’ the did some regular Rope Climbs on 15’
WOD Moore
5 rounds
HSPUs: 15-12-11-11-10=59
Kari Pearce Power Abs