Tuesday 160209
12min AMRAP:
10 Pull-ups
10 Box Jumps 24/20″
10 Wallballs 20/14lbs 10/9′ 55+ 20/14 9′
Post rounds and reps to responses.
Tuesday 160209
12min AMRAP:
10 Pull-ups
10 Box Jumps 24/20″
10 Wallballs 20/14lbs 10/9′ 55+ 20/14 9′
Post rounds and reps to responses.
Garage WOD
50 sit-ups
4000m row
50 sit-ups
Every 5 minutes no rest between
1st 5 min: max set of unbroken pull-ups – 27 (PR), previously 25
2nd 5 min: Max set of unbroken box jumps – 10
3rd 5 min: Max set of unbroken wall balls – 51
*
WOD as rx’d except did box step ups
6 rounds + 7 pull-ups (all unbroken)
Max unbroken pull-ups = 10
Max unbroken box step-ups 20″ = 70
Max unbroken wallball 10# = 15
WOD w/step ups and 10# WB = 4 rds + 4 pull ups
Max pull ups -21 (10 rep pr)
Box jumps- 50
Wall balls- 30
WOD rx
5 rounds + 10 pu
Max unbroken pull-ups- 52
Max unbroken box jumps- 116
Max unbroken wallballs- 50
Wod as rx’d (10′ target)
8 rounds+ 7 wallballs
Core Development
Nice work Jeremy, Angie and Melissa. Congrats on the PRs and Angie that 70 is crazy awesome. Good job.
I forgot how hard it is to do max rep sets and was seriously nauseated after the 5min efforts. No joke my hat goes off to all you CFers. Pumped you all are in such great shape and I am slowly getting back on the race horses you all ride daily. You all impress and motivate. I mean that sincerely.
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Max Pull-ups unbroken = 42
Max Box jumps 24” = 36 – Think I had more but missed the box on jump 37
Max Wallballs = 32 Missed the wall, but I won’t lie I was smoked and kind of glad at the time I missed.
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WOD was true survival as the 5min efforts were still creeping on me = 5rds + 11reps
All unbroken though.
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L-Sit hold in 3 sets = 30sec, 15sec, 15 sec
25 GHD sit-ups
25 hip extensions
1:30 high Plank Hold = in 1 set Unbroken
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Thankful to be able to work out, but more thankful to coach and watch all of you crush this and PR on your unbroken tests. God is Good.
18 PLU
58 Box Jumps
40 WB
WOD Rx’d
5 rounds + 6 PLU
Core Development.
Max unbroken pull-ups- 40
Max unbroken box jumps- 43
Max unbroken wallballs- 30
Wod as rx’d
7 Rounds
Great work, nooners!!
max pull-ups: 25 (tied PR)
max box jumps: 25
max wall balls: 15
wod: just did 3 slow rds and called it good
Garage wod
10 rds
15 cal, air assault
15 kb swings #50
18:24
–
1 min rest
1 min Max cals air assault = 21
Some of those unbroken pull-ups are amazing! I should go home right now.
For all of us still working our Muscle-Up progressions and Muscle-Ups. Stay with it and stay consistent.
10 Feet elevated on box MU progressions
20 non-false grip MUs – man once these go they are gone. tried about 10 more times and no more non-false grip MUs
Finished off with 10 false grip MUs
–
Keep working them.
25 pull ups Kipping
35 box jumps
30 wall balls
Wod as rx’d 7 rounds + 4 pull ups
Max pull-ups: 17
Max box jumps: 105 (fun little lung burner)
Max wall balls:35
Wod rxd
5 rounds + 6 bj
Core development
Jamie you rocked that workout, so speedy!!
Strength
9-banded
25 BJ
25 WB
Wod
4 WB in 5th rd
Core development
Max pull-ups – 25
Max box jumps – 26 (got lazy and tripped on 27)
Max wall balls – 30
WOD Rx
5 rounds + 1 BJ
Core development
Pull ups – 27, -18 off PR. Poor effort
Box jumps w/ step downs – 30, these ha e really been aggravating my back
Wall balls – 68, +8 PR
WOD w/ step downs – 6+5 pull ups
Pull ups 32
Box jumps 25
wall balls 25
Wod
4 rounds + 6 pull ups
core development
pullups 21 – PR
boxjumps 21 – probably a PR to
wallballs 38
WOD Rx
5 rounds +1 wallball
Pull ups: 46 PR
Box jumps: 94
Wall balls: 25…legs shot
WOD rx’d
6 rds
Core development
Not much left in tank after max efforts. Great job 4:30 crew!
Pull ups – 28
BJ – 62
WB- 39
WOD rx’d – 7 rounds even
Pull-ups- 42
BJ – 70
WB- 20 mulligan then another 20
WOD – 8 rds 10 pull-ups 6 BJ (great push Justin)
Pull ups-31
Box jumps-did 25ish then shoes both untied so then did another minute of bj
Wall balls-30
WOD rxd
6 rds+ 10 bj
Pull ups: 20 (lifetime unbroken PR, had some more, but gave in to weakness)
Box jumps: 88 (used the full 5 mins)
Wall balls: 23 (missed target on 24)
WOD rxd
5rds + 7 pu
Pull ups 35 (pr 43)
Max box 35
WB 30
Wod RX 6 plus 9 box jumps
Pull-ups 19
BJ’s 55
WB 20
Didn’t feel it this am and I tripped and slammed my shin on 3rd BJ into WOD and it was downhill from there, just walked around in pain and called it with 3 minutes left.
Jumping Pull ups = 25
Box step ups to 20″ box – 98
Wall balls – 15 (forgot and stopped for a few seconds on 15) 10# to 9′
WOD w/jumping pull ups, step ups to 20″ box and 10# ball to 9′ target
4 rds + 10 pull ups and 10 box steps
Max PU = 33
Max Box Jumps = 41
Max wall balls = 50
WOD
7 rds + 6 box jumps
Core Development finisher
L hold
25 set ups
1:30 high plank hold
Max Pull-ups: 35 pr
Max box jumps: 50 jump up/step down
Max wall balls:40
Wod rx’d: unbroken
7 rds+3 WB.
Tried for 8 Okie!