September 18, 2017

Monday 170918

For Time:
-800m Run
-3 Rope Climbs 15′ RX+ Legless MRX 10′
-20 SDHP 75/55 RX+ 95/65 MRX 65/45
-400m Run
-2 Rope Climbs 15′ RX+ Legless MRX 10′
-20 Hang Power Snatch
-200m Run
-1 Rope Climbs 15′ RX+ Legless MRX 10′
-20 Power Snatch

Post time to responses.

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30 thoughts on “September 18, 2017”

  1. Strength complex EMOM
    1: 1 pull-ups, 1 c2b (1)
    2: 2 pull-ups, 2 c2b (3)
    3: 3 pull-ups, 3 c2b (6)
    4: 4 pull-ups, 4 c2b (10)
    5: 5 pull-ups, 5 c2b (15)
    6: 6 pull-ups, 6 c2b (21)
    7: rest
    8: 8 pull-ups, 2 c2b (29, 23)
    9: 9 pull-ups (38,23)
    10: rest

    Total: 38 pull-ups, 23 c2b

    WOD: 75#, 10′ rope
    16:14

  2. Death by GymNasty – EMOM for 10 min
    1: 1 pull-ups to 1 c2b (no drop)
    2: 2 pull-ups to 2 c2b (no drop)
    3: 3 pull-ups to 3 c2b (no drop)
    4: 4 pull-ups to 4 c2b (no drop)
    5: 5 pull-ups to 5 c2b (no drop)
    6: Rest
    7: 6 butterfly pull-ups
    8: 8 butterfly pull-ups
    9: 9 butterfly pull-ups
    10: 10 butterfly pull-ups
    *
    WOD as rx’d: 15:14
    *
    25 GHDs w/ 2 sec hold @ horizontal
    25 hollow rocks

  3. Strict Pull-up to C2B to Bar MU Ascending EMOM:
    1’s no drop
    2’s no drop
    3’s no drop
    4’s no drop
    1 min rest
    5’s with 2-3 drops and ~2 seconds to spare
    Minutes 7-10 spent treating my hands

    WOD Rx:
    17:23

    Anchored Sit-ups:
    50-40-30-20-10

    20-Minute E2MOM Bench Press @135:
    10-10-10-10-10-10-10-10-10-10
    Total: 100 reps

  4. Pull ups. Just did 1kip & 1C2B each min (tendonitis issues)

    WOD MRx = 15:05

    Core:
    50 anchored sit ups

    Thanks for coaching Dan!

  5. Started with strict pull ups and chest to bars
    Round 5 switched to kipping.
    Rested on round 9.
    Finished 10
    Wod: started RX plus. Couldn’t get the second Legless rope climb so switched to using legs. Kept the RX + weight.
    Poor performance: 15:57

  6. Kipping pull-ups & C2B rounds 1-4
    Sat out round 5
    Kipping pull-ups rounds 6-9
    Sat out round 10

    WOD RX (all RC 15ft except 1 was 10 ft)
    17:11

    Rough Monday

  7. Started w/ regular PLU’s and then C2b
    1-4 rounds completed
    round 5 and on I did regular
    Round 5 – completed
    Round 6 – 6 & 5
    Sat out round 7
    Round 8 – 8 – 5
    Sat out round 9
    Round 10 – tried to see how many I could get (13)

    WOD RX except did 2:1 Rope descents in place of rope climbs
    16:59

  8. Strength:
    3×5 @ 135# shoulder press
    3×5 @ 275# back squat

    Wod: 9min AMRAP
    30 dubs
    9 t2b
    12 alt DB snatch @ 50#

    4 + 4 snatches

  9. Strict Pull-ups + C2B Pull-ups + Bar MU’s
    Start with 1 each and add one each every minute
    Made it through 2 MU’s into the 6’s.

    WOD
    Rx+
    Time: 13:09

  10. Strength
    Killing pull-ups and worked on C2B (gotta get that rhythm)

    WOD w/ Rx weight
    2/3 15′ rope climbs then 1.5/2 15′ rope climbs then 1 10′ rope climb

    17:01

    Thanks for your help Mere and Shannon

  11. Strict Pull-ups + C2B Pull-ups + Bar MU’s
    Start with 1 each and add one each every minute
    Made it through 2 MU’s into the 5’s
    WOD RX
    12:36

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