Thursday 120830
For time:
750 Meter row
21 Ring dips
500 Meter row
15 Ring dips
250 Meter row
9 Ring dips
Post time to responses.
Yay, for Labor Day!! We will be having classes at 6am, 8am and 10am on Labor Day. All other classes will be canceled. We apologize for any inconvenience.
800 m run
5 rds 20 walking lunges, situps, pushups
800 m run
17:34
Warm up 127 WB
WOD 7:37 RX
Hang power snatch at 125 x 3 reps
Lost track on wall balls…oops 🙁
Wod w/bar dips 10:51
3 rep max hang power snatch #85
Wall Ball WOD: 78
WOD w/ bar dips 11:12
3 rep max hang power snatch 85#
Wall Balls = 85
WOD as Rx’d = 12:39
3 Rep Max Hang Power Snatch = 90#…kept failing 2nd rep at 95#
Wallball: 16/29/34/43: 122 total
WOD RX’d: 7:47
3 rep hang power snatch: 115 (terrible)
rested about 10 minutes then did yesterday’s WOD
21-15-9 reps for time of:
Deadlift (Men 315 lbs, Women 205 lbs)
Box jump (Men 30″ box, Women 24″ box)
9:45 w/ 275# DL and 30″ box
Didn’t pay attention to the wall ball count- around 102
WOD as Rx’d
10:27 (boys definitely have an advantage at this wod) Great job everyone!
Hang power snatch at 115 x 3 – although I was 3 seconds over the 5 minute mark – but I’m still calling it. 🙂
Warm Up WB = 90
Wod as Rx’d = 11:16
HPS = 135# x 3 reps
+1 mu – after struggling for a month, they came back.
WB 75
Wod rx: 15:?
3rep max. 65. Much more difficult after dips
Wall Balls: 136
Wod as rx’d: 8:26
Hang power snatch (3 RM): 135#, failed at 140
5k
22:37
Lookin great Amy!!
2 mile run
17:??
Slow and easy 500m row
Taking it easy…Neck still bothering me. Great job 930!
Warm-Up:
800m Run
21 Ring Dips (focused on shoulder below elbow & full lock-out each rep)
400m Run
15 Ring Dips
200m Run
9 Ring Dips
Time: 14:04
Rested 20 Minutes
Yesterday’s WOD
21-15-9
Deadlift @ 205
Box Jump 24″ (Games Standard)
As Rx’d- 8:21
Wallballs 65
Wod w bar dips: 12:11
HPS at 70
Wallballs: 99
WOD w/bar dips: 9:40
Hang Pwr Snatch: 3 @ 145#
WB warmup: 11/22/26/50= 109
*literally warmed up to the 50reps*
WOD w/muscle up into ring dips
= 7:22 (all dips unbroken)
HPS x3: 135-165(f)-155
Wallballs: 64
WOD: 11:53
HPS: 3 @ 75
HOA – Jen if you still need a 3rd female, I will fill the spot.
Wall balls: 69
WOD
w/bar dips
11:48
Hang power snatches
Got 2 consecutive @85, dropped, got another @85#
Got 3 reps @80#
Anthony, love it when you work out with us. I just laugh at my mere mortal status! You’re a beast! Excellent job!
Great pic, Amy H 🙂
Yay, Laura!!!! I think you’re gonna have FUN!!! 🙂
Wallballs 96 (middle red stripe on wall)
Wod w short bar dips: 12:06
HPS only 47#
Amy, looking good!
Laura, YAY!!!
WB warmup
105
wod
9:14
HPS 3×115-145
WB 18/30/40/46=144
WODAsRx’d 7:53
HPS 3×165
79 wall balls
WOD with green band for bar dips 14:39
Hang power snatch up to 70 lbs
WB: 88
wod rx: 11:55
WOD 8:44
Wall ball 115
Hang snatch- lame
can somebody fill me in on what the wallball portion of the workout is? I am doing this workout tomorrow at 0530.
thanks in advance
Sean,
30 sec. for 20 wall-balls (30 sec rest)
1:00 for 30 wall-balls (1 min rest)
1:30 for 40 wall-balls (1:30 rest)
2:00 for 50 wall-balls
Goal is to get to the # of wall-balls or as many total wb’s as possible!