1. Pull
5RM Deadlift
2. Odd Lift/Object
10RM Close Grip OHS - with an empty bar, see how close your can get your hands together as you complete a set of 10 OHS. If you can get your thumbs to touch start adding weight and see how much weight you can do for 10.
5RM Deadlift
2. Odd Lift/Object
10RM Close Grip OHS - with an empty bar, see how close your can get your hands together as you complete a set of 10 OHS. If you can get your thumbs to touch start adding weight and see how much weight you can do for 10.
3. Metcon
Teams of two:
One athlete does a full round, while the other rests.
2 Deads, 405/285 + 2 Bar Muscle ups
4 Deads, 365/255 + 4 Bar Muscle ups
6 Deads, 335/235 + 6 Bar Muscle ups
8 Deads, 315/225 + 8 Bar Muscle ups
10 Deads, 275/185 + 10 Bar Muscle ups
One barbell. Change weights after each round.
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Accumulate 3 minutes in a static GHDSU hold - Same GHD set up as GHDSU. Hold torso parallel to ground face up.
2014 OPEN ATHLETES
1. Metcon
AMRAP 8
Teams of two complete an ascending Ladder (3.6.9.12.15..) of:
Deadlift 275/185
Strict C2B Pull ups
One athlete does a full round, while the other rests.
AMRAP 8
Teams of two complete an ascending Ladder (3.6.9.12.15..) of:
Deadlift 275/185
Strict C2B Pull ups
One athlete does a full round, while the other rests.
2. Skills
AMRAP 2: Double unders
rest 1 minute
AMRAP 2: Double unders
AMRAP 2: Double unders
rest 1 minute
AMRAP 2: Double unders
Do both athletes complete 3 reps then move on to 6 or does one athlete do 3 then the second athlete does 6 and so on?
ReplyDeleteAthlete 1 does 3 deads + 3 C2B
DeleteAthlete 2 does 3 and 3
Then athlete 1 does 6 and 6.
Then athlete 2 does 6 and 6.
Do both athletes complete 3 reps then move on to 6 or does one athlete do 3 then the second athlete does 6 and so on?
ReplyDeleteIm guessing it is each athelete does the entire rx but it gives equal work/rest for your sets. so like a 1:1 sprint using a partner. Otherwise one does 2-6-10(18) and other does 4-8(12) so that doesn't seem legit..
ReplyDeleteHappy thanksgiving all!
ReplyDeleteGreat start to the morning with a PR snatch balance plus one OHS at 315!
Decided against murph as I'd done it recently and wasn't going to make it to the gym tomorrow so a buddy and I did the partner metcon in 11 and change. Good stuff!
Good day everyone!
ReplyDelete1. Did with father. He started. When he was doing his last 6 C2Bs at 12-round, I also started DLs and at 8min father finished 12-round, I did only 9 DL.
RNDs 3, 6 - Totally unbroken, Rnd 9 - 6+3 DLs and 3-3-3 C2Bs.
So I finished 3 rnds + 9 DLs
DeleteParnter - 4 rnds
1. Pull
ReplyDelete5RM Deadlift- 435, not sure what I did last time but first time we did this it was 405.
2. Odd Lift/Object
10RM Close Grip OHS - Moved all the way in to thumbs touching, 10 reps was a huge struggle. Hoping to add weight next time.
3. Metcon- This is a super grippy workout folks. Anton and I did this on a running clock. I did bar mu's and Anton did CTB. Anton almost hit his first bar MU about 15 times.
For some reason my kip went completely away for the round of 8, I kept failing the first one. I don't know if it was my grip or what. The set of 8 I did CTB then went back to Bar MU's for the round of 10. 24:45 total. Fun workout.
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4. Core- We did a sled-sprint workout, 3 plates down to 1 then back up to 3. No GHD at fort box.
This comment has been removed by the author.
ReplyDelete5RM
ReplyDeleteNew PB with 165kg (365lbs) - Bodyweight 77kg
Max Ring Muscle Ups
10 Unbroken - PB - Did them today since I didn't have rings earlier this week
Metcon
Worked alone and modified it since I did bar muscle ups earlier this week
10 MIN AMRAP
3,3 - 6,6, -9,9
275lb deadlift
Ring Muscle Ups
I made my resting time equal to how long it took me to complete a set. I made it through 9,9 in 10 Min.
1) Last time was 440 so attempted 450 and only got 3reps. Maybe Murph drained me a bit:)
ReplyDelete2) Couldn't even get close to my thumbs touching. Lots of work to do!!!
3) No teammate. Just went about it 19min.
Same as Jeremy my kip got lost in there but
found it again. Last 10MU's were the best...
4) Done.
Regionals - M/36/175#/5´10"
ReplyDelete1. 5RM - 400#
2. Done. Getting better flexibility in the shoulders. :)
3. 12:11rx, individual.
4. Done. Wow.... mental toughness.
Open:
ReplyDelete1) 42 reps RX. Made it 12 reps into 4th round of deadlifts. Rested 1:1 since I did it by myself.
2) 107+88=195, 21 rep improvement. My double unders have made huge strides in a few months!
Phew paid for yesterday today.
ReplyDelete1. 405#
2. 45# with thumbs touching.. squat therapy is paying off
3. 8:10 rx
4. Done. ouch.
turkey sandwich time. woo hoo
Open master:
ReplyDelete8 min: 12/7 (185 dl/ strict ctbs)
Du: 111/95
Ohs thumbs touching. 10@55#, 9 @ 65#
3 x 10 air dyne cal/ 10 burpees
Open Master
ReplyDeleteAmrap 8 Rx 12/5
Du 145/154
1: 475 was happy with this! Last 2rm was 480
ReplyDelete2:no where close got some work to do here!
3:By myself 1:1 ratio. 8:35 unbroken till last mu
2014 REGIONAL & GAMES ATHLETES
ReplyDelete1. Pull
5RM Deadlift-355lbs
2. Odd Lift/Object
10RM Close Grip OHS - with an empty bar, see how close your can get your hands together as you complete a set of 10 OHS. If you can get your thumbs to touch start adding weight and see how much weight you can do for 10.-105lbs. Playing baseball all my life has really helped my shoulder mobility.
The link to this video is here: http://www.youtube.com/watch?v=qerIZB05JNc
3. Metcon-Done in 28 Minutes. No partner so did equal work:rest. Happy about this. Never have I deadlifted 405lbs and I did it twice here. This is also the most MU's I've done in a WOD.
Teams of two:
One athlete does a full round, while the other rests.
2 Deads, 405/285 + 2 Bar Muscle ups
4 Deads, 365/255 + 4 Bar Muscle ups
6 Deads, 335/235 + 6 Bar Muscle ups
8 Deads, 315/225 + 8 Bar Muscle ups
10 Deads, 275/185 + 10 Bar Muscle ups
One barbell. Change weights after each round.
4. Core-Done
Accumulate 3 minutes in a static GHDSU hold - Same GHD set up as GHDSU. Hold torso parallel to ground face up.
Regional
ReplyDelete1. 365
2. I suck worked with empty bars from 11lbs-30lbs (closest I could get grip was about clean grip. Used a wall behind me to help chest stay upright)
3. Did myself no breaks and did all bar muscle ups like the games and made myself come off bar following each rep. 9:52
4. did 100ab mat situps
On vacation
ReplyDelete100 squats
100 pushups
100 situps
emom Swim across pool
16:40
Did the open
ReplyDeleteBy myself, 10:30 to complete rnd of 12. Doubling my time.
A sad 173 reps.
OPEN + 5 rm deadlift + death by 24" box jump overs
ReplyDelete1) 5 RM deadlift: 400#. Not sure if that is a pr. Lost my pr book.
2) AMRAP 8: partner got 11 of 12 strict CTB pull-ups. He went first. I did the round of 12 anyway after time expired.
3) double unders: 180 reps then 175 reps.
4) death by 24" box jump overs: 21 rounds + 10 reps
Regionals.
ReplyDelete1) 429.
2) empty bar at a clean grip.
3) 10.12 with rests. Splits were: .18/.43/.58/1.26/2.46
4) done.
12 + 13dl no parter. Rested the amount if time it took me to complete a round.
ReplyDelete1) through round 12 then 12 DL
ReplyDelete2). Did the DU work
3). Also did the core work in 4:15
Open
ReplyDelete1. Made it 5 reps of dead lifts into the 9's. Absolutely wrecked from last night.
2. Tried but calves kept cramping up from the cold, going to have to wear 2 pairs of pants.
Tonight was not my night!
Open/Masters 47
ReplyDeleteGot up through 15 deads and 13 c2b. Most pull ups were not strict as they went away quickly. Deadlift used 225.
1. 5rm: 455#
ReplyDelete2. done with the bar with my fist together, didnt think the shoulder could take any weight haha
3. done., all unbroken. didnt time it.
Open
ReplyDelete1. Got through round of 12 / my partner get 2 pull ups in round of 4
2 124 and 112 happy with this effort
Open Master:
ReplyDelete2014 OPEN ATHLETES
1. Metcon
AMRAP 8 = got through 12's with partner
Teams of two complete an ascending Ladder (3.6.9.12.15..) of:
Deadlift 275/185
Strict C2B Pull ups
One athlete does a full round, while the other rests.
2. Skills ( still need work on these)
AMRAP 2: Double unders (74)
rest 1 minute
AMRAP 2: Double unders (94)
Round 12 + 13 DL
ReplyDelete15 min emom
10 cal row ODD
Ascending oh squat 135. 3,4,5,6,7,8,9..
1. 425
ReplyDelete2. Made it closer than I thought I would. Still a struggle for me, working on it.
3. Done, had 3 guys so the rest time was a little long. Went unbroken all the way through did not time.
1) skipped (worked on snatches with a new bar)
ReplyDelete2) 95lbs with thumbs touching
3) around 30 minutes. No partner so tried to rest 1:1
4) done
Open
ReplyDelete1. 12 DL + 2 c2b, 225# deadlift.
2. Double unders: 159, 170
3. Tried close grip OHS, 10 with an empty bar.
1. 435.. Tried for 455 and got 3
ReplyDelete2. Done with empty bar
3. Done as rx, 15- ish
4. Done
Test
ReplyDeleteOpen with partner
ReplyDelete1. 51 reps
2. 166 DU
138 DU
Worked on regular C2B. Partner did strict C2B.
Delete1. 385. 40#PR
ReplyDelete2. My Overhead mobility is pretty much terrible come to find out. Got 10 with a 45# bar at my clean grip.
3. Took us about 20 Mins. MU were rough.
4. Done.
Open:
ReplyDeleteround of 12 + 7 deadlifts. Working by myself, equal work and rest time for each round. Needed a partner to push me to get back on the pull-up bar on the round of 12.
Did the mecton by myselfe.
ReplyDelete13:11 as RX
Metcon
One athlete does a full round, while the other rests.
2 Deads, 405/285 + 2 Bar Muscle ups
4 Deads, 365/255 + 4 Bar Muscle ups
6 Deads, 335/235 + 6 Bar Muscle ups
8 Deads, 315/225 + 8 Bar Muscle ups
10 Deads, 275/185 + 10 Bar Muscle ups
One barbell. Change weights after each round.
open
ReplyDelete1)45 reps escale los deadlifts a 185 lbs
2) 1: 105
2: 93
255x5 had more but given WOD didn't push it
ReplyDeleteOHS with BB and thumbs to knurling, bad at that mobility wise
Metcon with Whitney Gelin my partner
12:51 Rx felt pretty good about that !!