Skills:
E4MOM- 4 strict HSPU
E4MOM- 5 kipping HSPU
8 mins of handstand practice
Wod- dubs the first round, 6 burpees for rounds two and three
1) 2+30
2) 3
3) 2+6 burpees
*first time doing dubs since the open (Achilles). Feeling much better
Skills
100 ft bear crawl
25 from knee push uos
100 fr bear crawl
17 from knee push ups
WOD. Did jumping pull-ups and single jumps
1st rd did 400M run. Other two only 200M
Rd 1 1 rd and 30 singles
Rd 2 2 rds
Rd 3. 1 rd 30 singles, 7 pull ups
Skills & Drills
I just did an EMOM – for 16 minutes
1st 4min EMOM: 5 wall walks
2nd 4min EMOM: 50 DU’s
3rd 4min EMOM: 20 Push ups
4th 4min EMOM: Down & Back Bear Crawl (50′ I believe)
….smoked me
WOD
As Rx’d
1: 3+29 DU’s=149 reps
2: 3 + 3=123 reps
3: 2+38 DU’s=118 reps
Total reps=390
Skills and Drills:
1: HS Walk- 30′ unbroken*
2: HS Walk- 50′ unbroken
3-4: a little bit of everything (HS hold-position, max set PU, max set strict HSPU)
*Shawn pulled a little Top Gun on me on the first HS Walk (we were inverted)
skills and Drills – Participated
Some HS Holds
Some Push Ups
Some Bear Crawls
Some calories on the bike.
___
Wod – DU’s and Strict PU’s
1) 2 rounds
2) 2 rounds
3) 1 + 8 PU’s
Strength
Set 1: HS walk- 30ft (broken up into 5-10 ft segments…sometimes 1-2ft)
Set 2- practice going up in handstand on paralettes and pulse paralette push-ups
Set 3: practice going up in handstand on paralettes and pulse paralette push-ups
Set 4: HS hold and HS Walk
WOD RX on 8ft pull-up bar
2 + 16 (2:09 run)
2+ 36 (1:49 run)
2+ 4 (1:52 run)
Thanks for push all my running buddies!
WOD w/bike
Every round the same: 1 rd + 35 reps
Pre-WOD skills
4 sets of 2 min max reps for me w/ 2 min rest b/w
1st: Push-ups- 30
2nd: Wall walks- 5
3rd: Push-ups- 30
4th: 50 ft bear crawls- 4x
*
WOD modified
1k assault bike buy-in then AMRAP 6 cal assault bike + 10 pull-ups
1st round: 2 rds
2nd round: 2 rds + 6 cals
3rd round: 2 rds + 2 pull-ups
Wod RX:
1- 3+5
2- 2+32
3- 3+0
Total: 8+37
Pre Wod Skills: completed
1 mile run post Wod
Skills:
E4MOM- 4 strict HSPU
E4MOM- 5 kipping HSPU
8 mins of handstand practice
Wod- dubs the first round, 6 burpees for rounds two and three
1) 2+30
2) 3
3) 2+6 burpees
*first time doing dubs since the open (Achilles). Feeling much better
*all pu’s unbroken
Skills – worked handstand holds on and off the wall; also lunges
WOD modified & messed up.
Rd 1 – didn’t see the AMRAP so did
200m run
30 singles
10 plu
Rd 2 & 3 amrap of 200m/30 singles/5 plu
2 = 2 rds
3 = 2 rds + 20 singles
Skills – 2 min work / rest – 6 wall climbs, 32 push ups, 9 wall climbs, 225′ bear crawl.
WOD – Rx 2 per round for 6 total.
100 + 50 = 150 feet handstand walk
20 + 10 = 30 strict HSPU with 1 ab mat
15+10+15 = 40 push ups
6 wall climbs
WOD rx
2 rounds
2 rounds
2 rounds + 30 DU
= 6 rounds + 30 DU
Skills work EMOM
Min 1 – GHD
20 each round
Min 2 – push-ups
20,20,20,10
Min 3 – lunges
25 each round
Min 4 – rest
WOD w/ 1k assault bike, 6 burpees
1 + 4 pull-ups each round
Skills & Drills
E4MOM
1: 2 max time freestanding HS Holds=0:45/0:43
2: 2 Unbroken 50′ HS Walks
3: 2 Minutes Parallette Strict HSPU’s (used 1 rogue HS mat): 5/3/2=10
4: 2 Minutes max Push-up: 20/10/10/10=50
WOD
As Rx’d
1: 3+2 DU’s=122 reps
2: 3=120 reps
3: 2+30 DU’s=110 reps
Total reps=352
Skills
100 ft bear crawl
25 from knee push uos
100 fr bear crawl
17 from knee push ups
WOD. Did jumping pull-ups and single jumps
1st rd did 400M run. Other two only 200M
Rd 1 1 rd and 30 singles
Rd 2 2 rds
Rd 3. 1 rd 30 singles, 7 pull ups
Skills – participated
WOD rx
2 rds
1 + 8 pullups
1 + 5 pullups
Skills & Drills
I just did an EMOM – for 16 minutes
1st 4min EMOM: 5 wall walks
2nd 4min EMOM: 50 DU’s
3rd 4min EMOM: 20 Push ups
4th 4min EMOM: Down & Back Bear Crawl (50′ I believe)
….smoked me
WOD
As Rx’d
1: 3+29 DU’s=149 reps
2: 3 + 3=123 reps
3: 2+38 DU’s=118 reps
Total reps=390
fun class – thanks breck!!
Killed it! Awesome job!!!
Skills and Drills:
1: HS Walk- 30′ unbroken*
2: HS Walk- 50′ unbroken
3-4: a little bit of everything (HS hold-position, max set PU, max set strict HSPU)
*Shawn pulled a little Top Gun on me on the first HS Walk (we were inverted)
WOD:
1.) 2+10
2.) 1+33
3.) 1+20
Dubs were trash today.
I don’t like how that description reads….;)
Skills & Drills
E4MOM
1: 4 Minutes Parallette Strict HSPU’s (used 1 rogue HS mat): 10 total reps (mostly clean reps/some very ugly)
2: bear crawl- 100ft
3: 4 Minutes max push-up: 100 total
4: wall walks – 3
WOD RX’d (60 single unders for 30 dubs)
Rnd 1: 1+63
Rnd 2: 1+66
Rnd 3: 2 even
Drills
did some strict parallete HSPU
couple bear crawls
couple wall walks
WOD RX
1+32
2
1+31
running sucks, great work today alonso
skills and Drills – Participated
Some HS Holds
Some Push Ups
Some Bear Crawls
Some calories on the bike.
___
Wod – DU’s and Strict PU’s
1) 2 rounds
2) 2 rounds
3) 1 + 8 PU’s
Activator – E4MOM. Did all in ~2 min per ’round.’ (equal rest/work)
HS Walk: 50′ + 50′ = 100′ total
10″ Deficit Strict HSPU: 2 + 2 + 2 = 6 total
Push-ups: 12 + 8 + 5 + 12 + 8 + 5 = 50 total
Wall Climbs: 6 total
—
WOD. DU’s and Strict PU’s
1) 1 round + 5 strict PU’s
2) 1 round + 5 strict PU’s
3) 1 round + 7 strict PU’s
Skills: hs walk and free standing hs hold practice
Wod rx
2+38
1+35
1+37
Freestand Hs hold – 35/:36
2 50ft hs walk- UB
5/5 wall walks
Freestand Hs hold – :37
Wod rxd
2+22
2
2
Good job 4:30! You guys are a fast group!
Parallett HSPU with three ab mats and wall walks
RX
3+20
2+21
2+11
So hard. Great work everyone.
5 mile run
Skills
1) 50ft HSW
2) deficit kipping on plates (& attempts on paralettes)
3) 50 ft HSW
4) 8 strict hspu 1 mat
Wod as rxd w/ 14# weight vest thanks to Chadallack
3 rounds even for all
Strength
Set 1: HS walk- 30ft (broken up into 5-10 ft segments…sometimes 1-2ft)
Set 2- practice going up in handstand on paralettes and pulse paralette push-ups
Set 3: practice going up in handstand on paralettes and pulse paralette push-ups
Set 4: HS hold and HS Walk
WOD RX on 8ft pull-up bar
2 + 16 (2:09 run)
2+ 36 (1:49 run)
2+ 4 (1:52 run)
Thanks for push all my running buddies!
5K run to the gym…mini-Georgie
Wod with dubs, and 10 55# KB goblet squats
1 rounds per round
Skills and Drills
50’ handstand walk
Deficit handstand push-ups
Kicked up on parallets
Handstand walks
WOD w/running
1: 2 + 22 dubs
2: 2 rounds
1: 1 + 30 dubs
KP Power abs Day 4
Pre-WoD:
Pushups: 30
Wall Walks: 10
Pushups: 25
Wall Walks: 6
WoD:
1st: 1 rd + 35 reps
2nd: 2 rds + 15 reps
3rd: 2 rds + 31 reps