Wednesday 160302
10min AMRAP:
10 Wallballs 20/14 10/9′ RX+ 20/14 11/10′ 55+ 20/10 9′
10 Toes to Bar
10 Power Cleans 125/85 RX+155/105 55+ 95/60
Rest 2min
“Finisher”
2min Max S2O with empty barbell (can set bar down and rest or rest in front, back rack or hang)
Post rounds and reps to responses.
skills and drills:
even minute: 5 MU
odd minute: 5 strict HSPU
•
WOD as rx’d: 4 rounds + 1 WB
•
finisher: 50 reps
Odd minute-leg less rope climbs
Even-2 strict HSPU with ab mat
WOD w/ 2 rds T2B then GHD
4 rds + 5 GHD
Finisher 42 S2OH
Skills and Drills:
Odd-1 rope climb, 6 PU’s, 1 rope climb, 1 rope climb, 1 rope climb
Even-6 Push Press+1 Split Jerk, 2 HSPU, 6PP+1SJ, 6PP+1SJ, 6PP+1SJ
WOD as RX’d: 2 rounds + 10 wall balls
Finisher: 30 strict S2O
Pull-ups 7 strict
Hspu 10
Emotm
–
Wod with 135#, v ups to bamboo
5 rds + 1 wb
–
Finisher
31@135#
face of determination!!!!!! get it jamie!
10 min EMOM:
even = 10′ rope climb
odd = 6 push press + 1 Split Jerk w/65#
WOD Rx = 3 rds + 3 WB
Finisher w/65# = 28 reps
Nice pic!
Skills EMOTM – did a variety of reps and movements
WOD as Rx’d = 5 + 3 WB
Finisher: 2 Min Max S2O reps w/ 85# = 38 reps
Skills
Even: 6 strict PU
Odd: 6 push press + 1 Split Jerk w/115lbs
WOD Rx = 4rds
Finisher: 47
skills and drills:
0 even – 1 legless rope climb (sat on floor to 15′)
1 odd – 6 PP to 1 Split (155#)
2 even – 2 MU
3 odd – 4 HSPU strict
4 even – 1 legless rope climb (sat on floor to 15′)
5 odd – 6 PP to 1 Split (155#)
6 even – nothing
7 odd – 4 HSPU strict
8 even – nothing
9 – odd – nothing
WOD as rx +: 4 rounds + 2 WB
finisher w/ barbell: 51 reps
EMOM for 10 Minutes:
Even: Muscle ups- 7/7/7/7/5=33
Odd: Kipping HSPU’s- 7/7/7/7/7=35
WOD
Rx+
Rounds=5+1 Wall Ball Shot
Reps=151
“Finisher”
54 S20 with empty barbell
EMOMx10 Minutes
Odd: 3 MU/1 legless rope climb/3 MU/1 legless rope climb/3 MU
Even: 6 Push Press to 1 Split Jerk@ 95#
Wod rx+
5 rounds + 3 power cleans
Finisher:
72 S2O
Wod as rx’d
4 rounds plus 5 power cleans
Finisher with #45 bar push press
93 reps
Skills
even: 1 – 10ft legless rope climb
odd: 2 – strict HSPU (1ab mat)
Wod Rx+
4 rounds + 1 T2B
Finisher: 35 PP
Go Sydney!!!!
http://games.crossfit.com/video/update-show-womens-leaderboard-after-161
fast forward to 5:55
Skills
Even: 2 jump and hold on rope and 1 rope from standing to floor
Odd: 6 push press and 1 split jerk w/55#
WOD w/55#, knee raises and 10# ball to 9′ target
4 rds
Finisher: 30 S20 w/35# bar
Great picture Jamie!!
And GO SYDNEY!!!
skillz
even: worked on legless rope climbs (x2 on 10ft) then attempted x1 on 15ft for second half of rounds
odd: 5 hspu’s on thin green mat – then tried strict (can do 2 ab mats but 1 mat just won’t work for me ha)
fun to practice!
wod rxd
4 rounds + 4 pc’s
finisher: 56 s2o
Skill:
Bar mu
Legless rope
Kipping hspu
Wod Rx+
4 + 10 ttb
Skills
1 RC
2-3 BMU
WOD @#155 10’WB
3+7 PC
Finisher
90 reps
Skill
Even – 200m run + 1 15′ legless rope climb
Odd – 2 false grip MUs (tried to show full ext on each per Open standards)
WOD rx+ – 4 rds even
Nice work Max.
Finisher – 55
Skills:
Odd: 2 bar Muscle ups
Even: 6 PP + 1 SJ @ 125#
—
Wod. RX + w/GHD’s
3 rounds + 1 PC
—
Finisher with barbell
80 reps
Skillz
Strict pull-ups and PP2J
Wod w/14#WB/TTB/65#PC
3rds+10WB+10TTB
Finisher: 50 S2O
5 mile run Creek turnpike trial
Untimed
Skill
2-3 BarMU
4-5 s2o
Wod rx
4 + 1 power clean
Odd – 6 kipping HSPU
Even – 4 false grip extension & ring to chest
Odd – 6 kipping HSPU
Even – 4 false grip ” “””””””
Odd – 6 kipping HSPU
Even – 5 BMU
Odd – 6 kipping HSPU
Even – 5 BMU unbroken
Odd – 6 kipping HSPU
Even – 5 BMU unbroken
WOD Rx w/135# = 5rds 6 Or 7 TTB can’t remember, what I do remember, it was one less than Connor Damn it!
That’s what I get bragging yesterday…and then later yesterday Sean beats me by a sec. second. Lesson learned.
Skills
Odd minutes: 6 PP + SJ w/ 85#
Even minute: helped Samantha with butterfly!!
WOD w/ 95 & GHD’s
4 rds + 3 WB’s
Finisher 64 S2O
Skill: tether ball practice with cruz.
Wod rx+ 5 rounds
Subbed ghd for ttb because my hands are hamburger meat.
Finisher
70 reps
Took ‘er nice and easy today.
strength:
evens: mostly sets of 3 strict pull-ups, 1 set w/ a 15# plate, 2 sets w/ a 20# med ball
odds: strict HSPU’s w/ 2 ab mats, sets of 2
wod w/ 11’ target & 115# because I forgot the extra plates
leisurely technique-focused 3 rounds + 2 wallballs
lots of stretching after
hands also feeling like hamburger meat, great thought Mike.
Finiser: 42 reps
skill: practiced looking busy
wod with 125# and GHD: 3 slow rds
finisher: 51 reps
Even: legless rope climb
Odd: 45 sec. handstand hold
WOD
As Rx’d
5 rounds + 8 TTB
Thanks for the push Royce!
Great pic Jamie!
Thanks for the help, Ali! You’re my favorite 🙂