For time:
10 Dumbbell Squat Clean Thrusters
1 Weighted pull-up MRX Strict Pull-up
9 Dumbbell Squat Clean Thrusters
2 Weighted pull-ups
8 Dumbbell Squat Clean Thrusters
3 Weighted pull-ups
7 Dumbbell Squat Clean Thrusters
4 Weighted pull-ups
6 Dumbbell Squat Clean Thrusters
5 Weighted pull-ups
5 Dumbbell Squat Clean Thrusters
6 Weighted pull-ups
4 Dumbbell Squat Clean Thrusters
7 Weighted pull-ups
3 Dumbbell Squat Clean Thrusters
8 Weighted pull-ups
2 Dumbbell Squat Clean Thrusters
10 Dumbbell Squat Clean Thrusters
1 Weighted pull-up MRX Strict Pull-up
9 Dumbbell Squat Clean Thrusters
2 Weighted pull-ups
8 Dumbbell Squat Clean Thrusters
3 Weighted pull-ups
7 Dumbbell Squat Clean Thrusters
4 Weighted pull-ups
6 Dumbbell Squat Clean Thrusters
5 Weighted pull-ups
5 Dumbbell Squat Clean Thrusters
6 Weighted pull-ups
4 Dumbbell Squat Clean Thrusters
7 Weighted pull-ups
3 Dumbbell Squat Clean Thrusters
8 Weighted pull-ups
2 Dumbbell Squat Clean Thrusters
9 Weighted pull-up
1 Dumbbell Squat Clean Thrusters
10 Weighted Pull-ups
*Athletes choice for dumbbell load and use only one of the dumbbells for weighted pull-ups placed between the feet.
1 Dumbbell Squat Clean Thrusters
10 Weighted Pull-ups
*Athletes choice for dumbbell load and use only one of the dumbbells for weighted pull-ups placed between the feet.
Strength
SC thruster up to 80
Strict pull-ups
WOD w/50lb DBs, strict unweighted pull-ups
22:55
Strength SCT
25s-35s-40s-45s
Weighted pull-ups with 8#
Wod w/ 35# dumbbells
Strict pull-ups (elbow)
22:55
Activator: completed
Wod:
50# DB thrusters/20# DB strict pu’s
19:54
Inola WOD:
21-15-9
DL 225
Box Jump 24”
4:56
Strength
50/60/70/80
4/3/2/1 BW chin ups
WOD:
10,9,8,7,6 DB clean thrusters @ 50#
5,4 DB clean thruster @ 60#
3 @ 70#
Strict Chin ups @ 15# DB
got to 3 into set of 8
WOD w/50lb DBs, strict unweighted pull-ups
18:10
30# DB, strict PU
16:21
Activator- #20DB SCTHRUSTERS + ring rows
WOD: #20DB hang sc thrusters + DB Rows
8:56
Then 5x 10 lunges+10 push ups
*25wks
Wod with 25# & ring rows
13:35
Activator/Strength
4 DB Squat Clean Thrusters + 4 Weighted Pull-ups@35#
3 DB Squat Clean Thrusters + 3 Weighted Pull-ups@40#
2 DB Squat Clean Thrusters + 2 Weighted Pull-ups@45#
1 DB Squat Clean Thruster + 1 Weighted Pull-ups@50#
WOD
With 50# DB Squat Clean Thrusters and 50# Weighted Pull-ups
Time: 23:46
WOD with 35# SC thruster & 35# weighted pull-ups .
22:23
WOD w/8# DB & ring rows
16:36
First day back after Covid. Almost died during the WOD.
Activator and WOD with 50# DB/s
Completed round with 8 WPU (last two WPU after time cap)
What a great group in that pic!
Activator: completed
WOD w/ 25’s & strict pull-ups (no wt)
16:00
Pushed my body to its limits last week– opted to start off this week more gently. 🙂
Great work, nooners! Welcome back, G! Proud of you!
Activator: DB squat clean/ DB weighted pull-up
4@20#, 3@30#, 2@40#, 1@50#
WOD Rx’d w/ 50 DB’s
27:42
(2/10 pull-ups at Cap)
WOD
With 30# DB C&J and 30# Weighted Pull-ups
(2/9) at Cap
Activator
4 DB SC Thrusters 25#
4 weighted strict pull-ups- 12#
3 DB SC Thrusters 30#
3 weighted strict pull-ups- 15#
2 DB SC Thrusters 35#
2 weighted strict pull-ups- 15#
1 DB SC Thrusters 45#
1 weighted strict pull-ups- 20#
WOD – 24:07
35# DB Thrusters
12# weighted strict pull-ups
*Sets of 2s and single pull-ups after round 5
Yay for no pain, G!
**On the set of 3 pull-ups breck corrected my pull-ups because I had a mini-Kip I didn’t even realize I was doing. So technically everything after the round of 3 pull-ups was strict. 1, 2, and 3 had a mini-kip in there.
6 mile run
Activator
4-3-2-1
DB SC thrusters: 25-30-25-45#
Ankle DB strict pullups: 12-15-20-35#
Wod
35# DB Thrusters
15# DB weighted strict pull-ups
22:20
Wod.
40# DB’s for the Cluster
20# DB for the strict pull-up
24:14
Strength complex
Up to 35#
WOD w/ 25# & body weight strict 😉
13:15
#25’s
Strict pull-ups up to round of 5 then started using skinny red band.
Time capped at 2 thrusters in rd 2/9
Squat clean thruster DBs
4@20, 3@25, 2@30 and 1@35
WOD w/25# and strict pull-ups
23:19
Started mixing grips at 7 pull-ups
Anything over 25# for the WOD would have been too much for the hip. Trying to do the movements in the workout without making the hip worse; getting better slowly but surely
KP abs
Activator completed w/ Wod weight
Wod RX l
50# DB thrusters
30# DB pull ups
18:47
Activator up to 50#
WOD:
40# dumbbells
Strict pull-ups, body weight only
22:23
Activator w/40# dumbbells and strict pull-ups
WOD 40# db and strict pull-ups
Finished all but 10 pull-ups.
Activator completed w/ Wod weight
Wod RX
50# DB thrusters
30# DB pull ups
19:27
Strength
4&4@40, 3&3@45, 2&2@50, 1&1@60
WOD w/ 45# and unweighted strict pull ups
– 18:54
Complex
35-45-55-65
Pull ups 2 at 55 couldn’t lock the 65 into my legs
Wod with 35lbs and c2b kipping.
20:33
Wod w 40# db and strict pu
22:00 even
Strength
4×35#, 3×45#, 2×55#, 1×65#
All strict pull-ups
Wod
35# thrusters; strict pull-ups (banded after round of 4)
20:56
Nice, Lance!!!