Monday 150112
Complete the following for time of:
15 Wallballs 20/14 10’/9′
30 Double unders
20 Wallballs
60 Double Unders
30 Wallballs
90 Double unders
20 Wallballs
60 Double unders
15 Wallballs
30 Double Unders
Post time to responses.
Monday 150112
Complete the following for time of:
15 Wallballs 20/14 10’/9′
30 Double unders
20 Wallballs
60 Double Unders
30 Wallballs
90 Double unders
20 Wallballs
60 Double unders
15 Wallballs
30 Double Unders
Post time to responses.
EMOM 10: 5 strict weighted pullups (20# vest)
Had to kip rep 5 on 9th and 10th minutes
Wod:
w/ a 30# ball
Time: 13:01
Strength/Skill: choice of pull-ups – 10 min EMOM
did 8 minutes of 5 strict pull-ups each minute; last two minutes did 5 kipping each minute
*
WOD as rx’d – 22:53
Wall balls- all unbroken
DU’s- difficult but finished all
Pull ups 3×10
WOD with 8# and tripled singles 🙂 14;04
Wod rx 11:31
EMOM 10: 5 strict weighted pullups (20# vest)
Did first 5 rounds with vest 5,5,4,3,3
Did last 5 without vest 5,5,4,3,4
Wod:
w/ a 30# ball
Time: 11:40
Skill: 3 plu emem for 10 min, started strict then went to kipping
WOD w/12# ball = 19:35
(I was “that person” today who got the rep scheme wrong and did 15 extra wall ball shots.)
Nice job with that 30# ball Henry
WOD w/ 12# WB
15:25
Strength-worked on C2B
Wod RX
17:05.
Butterfly practice, 5 each round
Wod w 30 dubs instead of 90 but did all the rest
18:20 So happy to be here! oFF to Ada…
Emom- weighted strict pull-ups with vest 5/min
Wod w/30# 10:58
Practice Butterfly Pull-ups- sets of 3-5
WOD as Rx’d to 9ft target 🙂
13:37
Practiced 5-6 butterflies & 2-3 chest to bar per minute for 10 mins
WOD to 10′ target
17:30
Sucko
Stellar job, Noah…dang!!!
Strength: practiced strict pull ups wou bands 7, 7, 7, 7, 7, 7, 7, 4, 7, 6
WOD: 17:30 12# ball, doubled jump ropes
Practiced butterfly for the first time.. Needs a lot of work!
Wod rx
13:12
Good shake out after the competition this weekend!
Well done cindi you cruised through it today!
Strength:
EMOM 10: 5 strict weighted pullups (20# vest)
Wod: 14:03
(Cut DU in half)
Strength – my start to learn butterfly
WOD Rx – 12:57 my Du still suck
5-7 butterfly pullups EMOM FOR 10 min
WOD RX’d
12:59
Thanks Georgie, good working out with you today!
Great pic Sam!
Strength
Weighted strict PU
4 x 10 EMOM
WOD
12:51
5 strict PLU EMOM for 10 min
~first 1/2 were chest to bar
wod
16:35
Strength
Strict, Kipping and Weighted 20# vest Pull-Ups
Wod as RX’d
14:10
KO in the OK
Final WOD scaled
15 t2b
15 KB GOBLET squats 55#
15 KB swings
15 OHS 95#
15 S2OH
4:23
Strength/skill: broke down and worked on butterfly (cheater) pullups
WOD as RX’d: 10:25
Strength: 10M EMOM – 5 reps alternating strict Pullups / Strict Chin Ups w/ 10# DB.
5/5/5/5/5/4/3/4/3/4
WOD as RX: 20:46
Subbed 70# KB Swings for Wallballs
10:03
EMOM – 2 kipping pull ups..even some of them not good!
WOD w/10#ball to 9 ft target
For DU’s, did a double and single for the total number ea time (ex. for 60 double unders
did 30 singles and 30 doubles)
20:26
Karin, good to see you..going to miss you this week..hope to see you Saturday! You are probably in Ada by now.
EMOM for 10 minutes:
Weighted Pull-ups with 45# dumbbell between the thighs
Reps=5/5/5/5/3/3/3/3/3/3
WOD
with 30# wall ball
Time: 11:35