Wednesday 181205
For Time:
-10 Pwr Clean 135/95 RX+165/115 MRX95/65
-11 Burpee Box Jump Overs
-12 C2B Pull-Ups
-13 Hang Pwr Clean & S2O
-14 Box Jump Overs 24/20″ MRX 20/18″ -15 Pull-Ups
-16cal Row or A-Bike
-17 Box Jumps
-18 KB SDHP 55/35# RX+ 70/55# MRX45/25#
-19 KBS
-20 WallBall Sit-Ups RX+GHD WB 20/14lbs MRX 14/10
-21 Hang Power Clean
-10 Pwr Clean 135/95 RX+165/115 MRX95/65
-11 Burpee Box Jump Overs
-12 C2B Pull-Ups
-13 Hang Pwr Clean & S2O
-14 Box Jump Overs 24/20″ MRX 20/18″ -15 Pull-Ups
-16cal Row or A-Bike
-17 Box Jumps
-18 KB SDHP 55/35# RX+ 70/55# MRX45/25#
-19 KBS
-20 WallBall Sit-Ups RX+GHD WB 20/14lbs MRX 14/10
-21 Hang Power Clean
Post time to comments.
EMOM x 10:
5 strict pull-ups
WOD Rx’d (bike):
13:44
EMOM x 10 minutes
For the first 5 minutes did 7 strict pull-ups
For the second 5 minutes did 5 strict pull-ups
*
WOD w/ modification. Box height reduced to 20” and did step-ups in place of jumps. Used 135# barbell and 55# KB.
Finished @ 14:06
Did row for calories
Strength – sets of 5 butterfly
WOD RX – as prescribed except hands hurt, did pushups instead of pullups
15:55
WOD as Rx’d
12:06
Strict pulls ups
10,10,7,6,5,5,5,5,5,5,5
Wod RX
12:00
EMOM for 10 minutes=10 strict pull-ups (100 total)
WOD
With GHD Wall Ball Sit-ups and everything else Rx’d
Time: 11:31
Pullup training
Emom 10 butterfly
Completed all
Wod mrx
Time=15:07
10 minute EMOM: 10 kipping pullups (100 total)
Wod rx: 16:32
EMOM training 7 GHD situps completed
WOD rx
12:30
Strength: 5 ugly butterfly pullups
WOD RX w/ Row: 10:51
EMOM with 5-6 each minute, the first two strict and then becoming progressively worse every set/each minute.
WORKOUT with 55 lb bb and 20 lb kb…
16:08
Still not recovering well and pretty beat up from doing CrossFit and weight training. Guess I am not as fit as I had hoped! Lol
EMOM for the first 5 minutes – Strict PLU’s – 4,4,4,3,3
EMOM for the last 5 minutes – trying to figure out this butterfly thing
WOD – MRX w/ extra mods (PLU’s in place of C2B and a few step-ups here in there)
*everything else was MRx
14:28
Great class Breck. Miranda & Nicole – you two are awesome – killed it today!
10 min drill – 2 strict pull-ups every min they 6 min, then 2 c2b 7-10
WOD w/65#, 18” box, did c2b for 12’s & ring rows for 15’s
Time = 16:45
EMOM strict pull ups
10-10-10-10-10-8-8-8-8-9
WOD w/GHD WB sit ups everything else rx’d
11:53
Those WB GHDs get me every time!
Emotm
5 pull-ups + 10 push-ups
–
Wod MRX with stepups
11:33
Max rep Kipling Pull Ups – 50, PR by 4. 44 butterfly, 6 kip.
WOD rx – 14:48
EMOM
7 strict per round
—
Wod. No jerk on round of 13. Subbed skierg calls for the pull-ups
12:19
Fun day!
EMOM 10: 5 strict pull-ups
WOD with a handful of step-ups but otherwise as prescribed
17:23
There you go, Shawn…
Pegboard climbs every 2 min
Through 4 1/2
Wod+ w/ 96#kbs
Through 15 kbs at 18 min
EMOM
7 strict per round
—
Wod RX
11:58
—
Abs
Strength
10 x 10 variations of butterflies and strict
WOD @ 115 and 55 KBS
17:31
50 ghd sit-ups
50 hip extensions
Strength emom
10×5=50 strict pull-ups
WOD Rx: 17:18
2 C2B/3 kipPU =5 X 10
=50 all together
WOD
95lb weight/ring rows
16:12
EMOM for 10 minutes=10 pull-ups (100 total)
WOD
With GHD Wall Ball Sit-ups and 115#
Time: 15:45
Rough coming back after a few weeks, but great seeing everyone
Great to see you!!
Worked on learning to butterfly. Thank you Jewel and Shannon for the pointers.
WOD Rx ‘d w/ row
12:57
Strength: 10,10,8,8,6,6,4,4,4,4 = 64 Pull Ups
WOD MRx
15:15
First 4 minutes -Linked 2 BMUs
Sat out minute 5
Minute 6&7 15 butterfly
Ripped
WOD as rxd: 11:00
Should have held onto the barbell at the end but didn’t suck it up.
Wod RX+
13:38