28 thoughts on “Monday May 17, 2021”

  1. Jeremy Fullingim

    Pre-WOD skills
    4 sets of 2 min max reps for me w/ 2 min rest b/w
    1st: Push-ups- 30
    2nd: Wall walks- 5
    3rd: Push-ups- 30
    4th: 50 ft bear crawls- 4x
    *
    WOD modified
    1k assault bike buy-in then AMRAP 6 cal assault bike + 10 pull-ups
    1st round: 2 rds
    2nd round: 2 rds + 6 cals
    3rd round: 2 rds + 2 pull-ups

  2. Skills:
    E4MOM- 4 strict HSPU
    E4MOM- 5 kipping HSPU
    8 mins of handstand practice

    Wod- dubs the first round, 6 burpees for rounds two and three
    1) 2+30
    2) 3
    3) 2+6 burpees
    *first time doing dubs since the open (Achilles). Feeling much better

  3. Skills – worked handstand holds on and off the wall; also lunges

    WOD modified & messed up.
    Rd 1 – didn’t see the AMRAP so did
    200m run
    30 singles
    10 plu

    Rd 2 & 3 amrap of 200m/30 singles/5 plu
    2 = 2 rds
    3 = 2 rds + 20 singles

  4. Skills – 2 min work / rest – 6 wall climbs, 32 push ups, 9 wall climbs, 225′ bear crawl.
    WOD – Rx 2 per round for 6 total.

  5. 100 + 50 = 150 feet handstand walk
    20 + 10 = 30 strict HSPU with 1 ab mat
    15+10+15 = 40 push ups
    6 wall climbs

    WOD rx
    2 rounds
    2 rounds
    2 rounds + 30 DU
    = 6 rounds + 30 DU

  6. Skills work EMOM
    Min 1 – GHD
    20 each round
    Min 2 – push-ups
    20,20,20,10
    Min 3 – lunges
    25 each round
    Min 4 – rest

    WOD w/ 1k assault bike, 6 burpees
    1 + 4 pull-ups each round

  7. Skills & Drills
    E4MOM
    1: 2 max time freestanding HS Holds=0:45/0:43
    2: 2 Unbroken 50′ HS Walks
    3: 2 Minutes Parallette Strict HSPU’s (used 1 rogue HS mat): 5/3/2=10
    4: 2 Minutes max Push-up: 20/10/10/10=50

    WOD
    As Rx’d
    1: 3+2 DU’s=122 reps
    2: 3=120 reps
    3: 2+30 DU’s=110 reps
    Total reps=352

  8. Skills
    100 ft bear crawl
    25 from knee push uos
    100 fr bear crawl
    17 from knee push ups
    WOD. Did jumping pull-ups and single jumps
    1st rd did 400M run. Other two only 200M
    Rd 1 1 rd and 30 singles
    Rd 2 2 rds
    Rd 3. 1 rd 30 singles, 7 pull ups

  9. Skills & Drills
    I just did an EMOM – for 16 minutes
    1st 4min EMOM: 5 wall walks
    2nd 4min EMOM: 50 DU’s
    3rd 4min EMOM: 20 Push ups
    4th 4min EMOM: Down & Back Bear Crawl (50′ I believe)
    ….smoked me

    WOD
    As Rx’d
    1: 3+29 DU’s=149 reps
    2: 3 + 3=123 reps
    3: 2+38 DU’s=118 reps
    Total reps=390

    fun class – thanks breck!!

  10. Skills and Drills:
    1: HS Walk- 30′ unbroken*
    2: HS Walk- 50′ unbroken
    3-4: a little bit of everything (HS hold-position, max set PU, max set strict HSPU)
    *Shawn pulled a little Top Gun on me on the first HS Walk (we were inverted)

    WOD:
    1.) 2+10
    2.) 1+33
    3.) 1+20
    Dubs were trash today.

  11. Skills & Drills
    E4MOM
    1: 4 Minutes Parallette Strict HSPU’s (used 1 rogue HS mat): 10 total reps (mostly clean reps/some very ugly)
    2: bear crawl- 100ft
    3: 4 Minutes max push-up: 100 total
    4: wall walks – 3

    WOD RX’d (60 single unders for 30 dubs)
    Rnd 1: 1+63
    Rnd 2: 1+66
    Rnd 3: 2 even

  12. Drills
    did some strict parallete HSPU
    couple bear crawls
    couple wall walks

    WOD RX
    1+32
    2
    1+31
    running sucks, great work today alonso

  13. skills and Drills – Participated
    Some HS Holds
    Some Push Ups
    Some Bear Crawls
    Some calories on the bike.
    ___
    Wod – DU’s and Strict PU’s
    1) 2 rounds
    2) 2 rounds
    3) 1 + 8 PU’s

  14. Activator – E4MOM. Did all in ~2 min per ’round.’ (equal rest/work)
    HS Walk: 50′ + 50′ = 100′ total
    10″ Deficit Strict HSPU: 2 + 2 + 2 = 6 total
    Push-ups: 12 + 8 + 5 + 12 + 8 + 5 = 50 total
    Wall Climbs: 6 total

    WOD. DU’s and Strict PU’s
    1) 1 round + 5 strict PU’s
    2) 1 round + 5 strict PU’s
    3) 1 round + 7 strict PU’s

  15. Freestand Hs hold – 35/:36
    2 50ft hs walk- UB
    5/5 wall walks
    Freestand Hs hold – :37
    Wod rxd
    2+22
    2
    2
    Good job 4:30! You guys are a fast group!

  16. 5 mile run
    Skills
    1) 50ft HSW
    2) deficit kipping on plates (& attempts on paralettes)
    3) 50 ft HSW
    4) 8 strict hspu 1 mat

    Wod as rxd w/ 14# weight vest thanks to Chadallack
    3 rounds even for all

  17. Strength
    Set 1: HS walk- 30ft (broken up into 5-10 ft segments…sometimes 1-2ft)
    Set 2- practice going up in handstand on paralettes and pulse paralette push-ups
    Set 3: practice going up in handstand on paralettes and pulse paralette push-ups
    Set 4: HS hold and HS Walk

    WOD RX on 8ft pull-up bar
    2 + 16 (2:09 run)
    2+ 36 (1:49 run)
    2+ 4 (1:52 run)
    Thanks for push all my running buddies!

  18. Skills and Drills
    50’ handstand walk
    Deficit handstand push-ups
    Kicked up on parallets
    Handstand walks

    WOD w/running
    1: 2 + 22 dubs
    2: 2 rounds
    1: 1 + 30 dubs

    KP Power abs Day 4

  19. Austin Kelley

    Pre-WoD:
    Pushups: 30
    Wall Walks: 10
    Pushups: 25
    Wall Walks: 6

    WoD:
    1st: 1 rd + 35 reps
    2nd: 2 rds + 15 reps
    3rd: 2 rds + 31 reps

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