Friday 120629
800 Meter run
Then 1 minute of each:
Handstand push-ups
Dumbbell walking lunge steps (Men 35 lb dumbbells, Women 25 lb dumbbells)
Box jumps (Men 24” box, Women 20” box)
Wall ball shots (Men 20 lb bal, Women 14 lb ball)
Toes through rings
Dumbbell hang squat clean
Bar dips
Post total time and total reps to responses.
EMOM 14mins: rope climb x1/split jerk x2
SJ: 185# from ground
WOD rxd = 9:50
800M: 2:50 (PR)
Reps: 114
Great job 5AM. Congrats Andy B
7 rds of rotating split jerk and 2 MU on the minute.
185 spj
wod w/40lbs
800..3:03
REPS 111
Great job this morning 5 amers
I apprec all the kind words.
Split Jerk @ 165
WOD – 800m @ 3:09
116 total reps
3:19 run
113 reps
*used 45# for DB lunges and HC
alternate split jerks, 2 x 95# with 5 pull ups every minute for 14 minutes
WOD: Run 4:50, 67 reps Fun workout!
TGIF! 😀
Andy, congratulations on your promotion!
135 splits with 7 ropes
Wod 108
Wod = 99
Split Jerks @ 85#
800 M run = 5:08
WOD = 80 – tough but fun!
115/135 SJ w/ rope climb
3:07 800
116
HSPU’s not legit
Split Jerk. Started at 115 and finished at 135.
Worked on non false grip MUs. Got 2 in a row several times which is a PR.
WOD 3:13
115 rx’d
Split Jerk @ 110 & 2 False Grip Pull-Ups
WOD = 10:41 (800M run = 3:41)
84 total reps (HSPU w/ 1 ab mat)
7 rounds:
2 Split jerks @ 185 w/ rope climb
Wod
800m: 3:01
Reps: 101
Water breaks: 1
Partner WOD (McPhail/ Millspaugh)
Time=4:13(?)
*everything unbroken but my 7th squat snatch (f) then repeated
Skills:
L hold=50 seconds
Plank hold=2 minutes
Handstand Walk=102 feet
Wallball throw=3 attempts, furthest was 31 feet and 1 inch
Complete 4 rds of the following Cluster:
1 Rope Climb 20′ as fast as possible, with controlled decent staright to
Shoulder Press max reps (95# first round, then 90#)
immediately to Push Press until failure (cleaned bar from ground)
Rest 2-3 minutes
round 1=3/6
round 2=5/7
round 3=5/7
round 4=4/7
300 meter sled pull w/ 95 lbs
time=around 4:30
6 rounds of rope climbs/split jerks (1 round was a bathroom break)
@75#
WOD
800m run @3:58
2 ab mats
Reps: 65
Total time: 10:58
:/
Just happy I didn’t puke or pass out.
Awesome PR on the rope climbs, did 7 all the way up with release and touching the beam!
Had a horrible WOD to make up for it lol :/
800m run @ 4:05
Reps: 52
Total Time 11:05
2k row
100 situps
2k row
100 situps
25:07
70# split jerk/2 mod rope climbs
3:33 400m
Wod 83 (2 ab mats)
For total time and individual splits, resting the amount of time it takes to do the row.
100 Meter row=20.1
200 Meter row=38.1
300 Meter row=59.0
400 Meter row=1:26.4
500 Meter row=1:55.3
600 Meter row=2:25.5
700 Meter row=2:43.5
800 Meter row= 3:18.3
900 Meter row=3:40.8
1000 Meter row=4:04.5
Total time with rest=39:26
185# SJ w/ RC
wod
800m: 3:25
HSPU: 20
DBWL: 13
BJ: 12
WB: 4
TTR: 14
DBHSC: 8
BD: 17
Total: 88
Crossfit Complete – Midwest City
Grace – 3:00 PR by :13.
7 rnds:
split jerk @ 135/ worked on strict plu’s
Wod rx minus 2 abmats on hspu
50 reps 🙁 3rd day back from looong vacation and felt every bit of it!
Congrats Andy on your promotion! Party at your house?
7 x 2 split jerks at 165#/ 7 rope climbs
Run 3:35
WOD 88 reps
Complete 4 rds of the following Cluster:
1 Rope Climb 20′ as fast as possible, with controlled decent staright to
Shoulder Press max reps (135 lbs)
immediately to Push Press until failure (cleaned bar from ground)
Rest 2-3 minutes
round 1=7/10
round 2=7/10
round 3=5/10
round 4=4/10
*Rope climbs took 11-12 seconds each.
Partner WOD (The Berry’s)
Time=6:39
WOD
800m: ??
HSPU: 15 (subbed DB shoulder press – 20# DB’s)
DBWL: 23 (20# DB’s)
BJ: 11 (fell on first jump w/20″=switched to 17″..didn’t have my tennis shoes)
WB 15 (8#)
TTR: 8 (did 2…then rest attempts)
DBSQ 8 (15# DB’s)
BD: 20 (very short)
Total: 100