Wednesday, February 19, 2014

Friday 2.21.14

Adrienne Conway.
2014 REGIONAL & GAMES ATHLETES
Take as much rest as possible between workouts today.
1.  Pulls
8 x Deadlift complex, climbing
One full rep consists of:
3 pulls to knees
2 pulls to mid thigh
1 full dead

2.  Metcon
AMRAP 7 of Wall Balls, 30/20
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

3.  Odd Object/Movements
3 RFT:
25 cals on airdyne
50 foot monkey bar
50 foot handsand walk

4.  Rowing/Core
For time:
15 GHDSU
100m Row
15 GHDSU
200m Row
15 GHDSU
300m Row
15 GHDSU
400m Row
15 GHDSU
500m Row
15 GHDSU
600m Row
15 GHDSU
700m Row
15 GHDSU
800m Row
15 GHDSU
900m Row
15 GHDSU
1000m Row


2014 OPEN ATHLETES
1.  Metcon
AMRAP 7 of Wall Balls, 30/20
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

2.  Skills
AMRAP 10 of:
35 unbroken double unders + 10 OHS, 45#, with 2 second pause at the bottom. 

106 comments:

  1. Did this today ( Wednesday) for my second session since I'll be traveling from Friday. 150 is easily obtainable if you using 20# wall ball and doing this fresh. Best of success to everyone doing it

    METCON
    Score = 132 Wall Balls (20# BALL)

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  2. What's a "same stimulus" sub for monkey bars?

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    Replies
    1. I'd say just use your rig and literally hand over hand navigate around laterally or whatever you can do ninja warrior style

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    2. May do a barbell or double kb overhead carry - not the same as monkey bars (push rather than pull) but would make HS walk harder - let me know what you guys decide ill try and do the same

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    3. Hey dex I'm thinking about pushing our rings together and doing it laterally or some variation with trial and error method I'll be sure to post what I find since I'll be doing it early

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    4. George of the jungle ring swing it is. My box is set up perfect for that. Thanks fellas

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    5. Nah u've got it wrong I was thinking more like old school American gladiator style.

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  3. Anyone on here near Tampa? My wife and I will be down there march 6-9 for a wedding. Lemme know.

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    Replies
    1. Joe I am right outside of Tampa (to the east) in Brandon.

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    2. Awesome! Looks like you're about an hour away from where ill be staying. What time do you usually train? I might be able to swing it on Thursday and Friday while the wife is gettin her hair did, etc.

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    3. We're staying up New Port Richey.

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    4. I usually get in pretty early (0630), but I generally have a lot of flexibility in my schedule. If you are really interested, we can definitely make it work.

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    5. Michael, what's your email? I'll send you an email and we can try and work something out. I'm a morning guy too, but not sure how that would work being an hour away.

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    6. mjohnson0210@gmail.com; also, you can send me a friend request on FB: https://www.facebook.com/michael.johnson.1401933

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  4. Hi all. Long time "lurker" and have been following the blog since late October of last year. Our box competitors follow CFNE exclusively. I'm excited to start posting with you guys.

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  5. Open:

    1. 71 measly wallballs, way too slow transition between DL and WB.

    2. 7 + 8 OHS, 2 sec pause makes those OHS last a looong time!

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  6. Hi all!

    Open:
    1. 100 WBs 22#, because have no 30# medball
    2. 7 rnds.

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  7. Masters 47 Open:
    1. 115; 20# med. ball
    2. 7 rds + 35 DU (set 2 - 14;27 broken/ set 6 - 15) it's really nervous to start DU from after fail, from the very draining. MENTAL TOUGHNESS )))

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  8. Mistake, 22# medball. It costs 115kg)))

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  9. Regionals.

    1) up to 429. Was harder than expected.

    2) 125 wallballs with a 30#ball. Really liked this wod. Was a lot of fun.

    3) had to switch this one up some. Did:
    50' sled push with 135+ sled weight.
    50' handstand walk.
    50' broad jumps.
    Time: 12.17.

    Had to put everything into one session due to time today. Good luck today everybody.

    ReplyDelete
    Replies
    1. Great job Drew! That is a lot of wall balls!

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  10. Regionals:

    1) 315 across
    2) 78 wall balls
    3) 9:59 (45' cafe/monkey bars)
    4) 34:45

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    Replies
    1. just realized that #1 was supposed to be increasing. whoops

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  11. Open
    1. 91 WBS @12 kg (26 lbs)
    2. Changed a little because no pullup since 10 days :
    AMRAP 10
    35 UB DU
    10 C2B Pullup
    7 rounds
    Happy with my new RPM rope jump!

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    Replies
    1. and I'll take 3 days off this weekend, come back on monday, fresh for the Open!

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  12. Only had time for 2 & 4.

    Wall ball - 91 (30lb)... really disappointed. Got 134 with a 20lb one a few months back. Wasn't mentally "there"

    Row/GHD - 32:54

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  13. Open/Masters:

    1. 95 Rx. A little disappointed. Wanted at least a hunny.
    2. Really don't know if it was 7 or 8, but since the OHS seemed SOOOO slow. I will say 7. Doubles unbroken.

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    Replies
    1. Nice Job! Mad respect for all the early bird WODers! 30#Wall balls are so yummy!!

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    2. Awesome job. Let's chase that hundred...

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    3. Good job Michael, leading the way again!

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    4. Nice one Michael! You could get a hundred should you do it again tomorrow. I woud bet $50 on it.
      As for me you beat my ass. I got 73 Wb :/ Not to make excuses, but I had to fire an employee for the first time as a business owner and it stressed me out. Amazing how stress affects performance.

      On another note, I am from Tampa, but live Atlanta. I will be visiting the Bay soon soon, so we will have to meet up for a training session.

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    5. Thanks Victor. Firing somebody is the worst. I am too big of a softy. It always haunts me forever.

      Absolutely, let me know when you are coming and we can meet up.

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  14. This was one of those days that made me HATE having a 9-5. Didn't get outta the gym till about 8:30, took forever to set up the rings for monkey swings.
    1. Pulls
    8 x Deadlift complex, climbing
    Worked up to 330#
    2. Metcon
    AMRAP 7: 72 Rx that 30# WB kicked my ass today.
    3. Odd Object/Movements
    3 RFT:
    11:07 Monkey Rings instead of bar; worked out pretty well.
    4. Rowing/Core
    For time:
    This was some new kind of hell; I really felt the only 12 hour layover from the biathlon here. Shows why I hate deviating from Coach Ben's master plan.
    38:31

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    Replies
    1. Phew. I never deviate anymore. I have paid for that one too many times. I think it was Coach himself who said, "You don't make up prescriptions if you missed it, you just get back on track the next time. It's the same thing with your workouts" If I miss anything and want to get a workout in, it's just some rowing/air dyne and maybe some light skill work.

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  15. OPEN
    1. Metcon - 100 Rx
    2. 6 rounds Rx (tripped on R2 @ 17 and R5 @ 24)

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  16. I won't be posting any numbers today. My brother and his lovely wife just had their first child yesterday morning and I have been traveling with little to no sleep (totally worth it to see that sweet little girl). Going to press the reset button and jump back on the train tomorrow! Do well guys!

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  17. 1) DL complex-- 315,335,335,355,355,385,405,405-- Kept it around 70% max to focus on proper pull... These definitely lit up my posterior- good session

    2) 7 min AMRAP- 118 wallballs-20lber to 12' mark- felt great until about minute 5 started fatiguing rapidly.. goal was 20 per minute kept pace until 5 and 6 fell off...

    3-4 this afternoon!

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    Replies
    1. 3. Modified home wod: 3 rnds- no timer just went hard
      :45 AD
      2 Rope climbs 20'
      15 strict presses @95

      4) another modification due to home gym
      :20 AD
      15 Situps
      :40 AD
      15 situps
      Increase by :20 sec every AD portion made it to the 3:00 min AD mark and buddies came over with beer, so needless to say I had to stop and enjoy a few!!!

      Delete
  18. 1.) 85 RX, F U wall balls

    2.) Didn't count rounds, nice little shoulder burn though

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  19. Open
    1. 98 and completely scaled. 20# WB @ 9+ ft and 185# DL

    2. 6 rounds with 5 second to spare and no time (or desire!) to get the rope going. Tripped up 2 rounds in the 20's and 1 in the teens.

    Not a great day for stats, but two good burns! Not looking forward to waking up in the morning...there's going to be plenty of sore muscles.

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  20. Open:
    132 rx (30#)... Spent about 5 mins rolling around trying to find a position my glutes wouldn't seize up in.

    8+9 on the AMRAP

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    Replies
    1. Thanks guys! Good one for me, was able to hold 20 on 5/7 sets, and deadlifts seem to make me less tired. What's more impressive is all the rx numbers you guys post. I coach a lot of master athletes and ALL of them would be six feet under trying to rx the compwod workouts. Good luck this year!

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  21. Open/Masters

    1. metcon: 92 RX, lost the ball twice trying to catch it with my face! (the ball is a hard rubber, as opposed to the soft leather, so it comes back fast)
    2. 6 RDs even, still have some trip-ups with the DU's but getting better!

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    Replies
    1. Great job Peter! Still amazes me how close all of our workouts are.

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  22. OPEN:
    1) 107 Rx.
    2) 6 Rounds. No misses.

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  23. 1) 8 minute AMRAP 5 muscle ups 50 double unders from the other day=6+1
    2)7 minute AMRAP #30 wall ball=93. mentally fell apart in minute 5. then the last minute went 18 unbroken till time expired. i suck at deadlifts. #teamninja
    3)EMOM snatches from Wednesday 5 EMOM for 5 minutes 135
    kept it light because i am competing this weekend. good job today everyone.

    ReplyDelete
  24. Regionals/Masters

    Did open today.

    Amrap 7. 145. Not rx. Used my heaviest ball, 25#.
    Amrap 10. 3+13. Usually, I'll go single, double on wods that have du's. Today I stuck with them.

    ReplyDelete
    Replies
    1. Steeve, first, amazing job on the wall ball WOD. You are crazy fit and strong.

      Second, congratulations on sticking with the doubles! I know exactly how it feels. It took me 23 months of Crossfit before I could string 10 doubles together. I did the single-double routine for a while. Then someone talked me out of it and then when I would get frustrated I would try to go back to it and I wouldn't even be able to do that! It was so extremely frustrating.

      Then, one day on this blog, I asked for help, and Coach Cheryl Nasso recommended trying a thicker (medium thickness) Rx Rope. I went online, bought the rope (with awesome "Black Mamba" handles) for a very reasonable price and then paid $80 to have it delivered the next day.

      Within 3 days, I was stringing 30-40 together consistently, and now, doubles are one of my best movements. This has all happened since October.

      So, if you haven't tried one already, I would highly recommend it, and if you are approximately my height (5'8"), I will glady ship you mine. I have been looking for a good home for it.

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    2. Hahaha - "$80 to have it delivered the next day" - funny how when we want something, we turn our head at the extreme cost of convenience. I almost did the same thing the other day when I saw that we needed a 30# WB again!

      @Steeve - stick with it man - and don't give up. I'm in the same boat with muscle ups at the moment - and it's frustrating, but practice, practice, practice, we'll get there. Before you know it, DUs will feel like a waster of time because they're so easy ;o)

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    3. Hang in there pal! I took Michael's advice and purchased the RX rope and i love it.....good luck!

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    4. Thanks guys! I appreciate all of you. I'm a couple of inches taller than you (Michael). Read the RX rope website. They even take into account your shoes, when measuring. One more RX rope sold!

      Had time to get the deadlift complex and rowing/GHDSU workout.

      Dreads complex; 405#.
      Rowing/ GHDSU; 32:42. Rough!

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  25. This comment has been removed by the author.

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  26. 1: 205/225/245/265/285/305/325/345

    2: 100 reps 75# thruster all else rx

    3: 9:00: stair run approx 200m/ 36' george o the jungle swing on rig/50' handstand walk

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    Replies
    1. did the row/ghd thing but had to wait on the rower a few times. 33:25

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  27. 1. Up to 365
    2. 95 with 20#
    3. 25 cal run, 50 ft. Hsw, 3 rounds 14:06
    4. 32:27

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  28. 1. Up to 365 - as a clean pull

    2. 116 w/ 20# ball and 15# vest

    3. FW (250ish) subbed for monkey bars - 12ish

    4. Doing it soon

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    Replies
    1. 4
      Subbed in airdyne (AD6- no rower at home) and 25 sit-ups

      5 cals, 25 s/u, 10 cals, 25 sit-ups, 15 cals etc., up to 50 cals

      34 minutes

      Delete
  29. Only did the GHD WOD as I did other things this morning. 47 year old, 6'2" 205 lbs. 29:45... used every inch of this 6' 2" frame!!!

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  30. GHD wod yesterday... right under 33 min
    1. deadlifts
    155/205/225/235/245/265/275/225
    2. 110 reps
    3. biathlon 39:37
    4 monkey bar - not timed but did it

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  31. Open
    1). 93 reps @ 25# WB
    2) 5 rounds - the pauses made this interesting. Spent too much time bw sets resting

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  32. 1. 14# 10' target 125#DL. 47 reps
    2. 5+ 35. 35#

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  33. Open:
    1. 87 Rx. First time using a 30# WB. Wanted 100 Reps so bad but had nothing left!
    2. 7+35 DU.
    3. Did 4x4 Bench Press. Feeding one of the three heads to the monster = strength.

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  34. Open
    1)metcon-137 reps w/20# ball
    (all we have)
    2) 4 rds
    terrible today. Mid wod rope malfunction

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  35. Open
    1) Metcon- 139 Reps with 20# ball (heaviest we have)
    2) 5rds + 40

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  36. Rowed a 5x1000 this morning between classes.

    1. Worked from 225 to 355

    2. 138 with a 20# ball. Only 1 30 at the gym and I used it last week for the DU/Wallball Workout, so my training partner got it today. 20 rep PR from last time though.

    3. Skipped, no air dyne at the gym, no monkey bars, not really a way to scale it at the same time. Will do a variation of this tomorrow though.

    4. 32:32. This was a doozy.

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  37. Open/Masters 48

    1) 83 @ 20# wb. Not happy with that.

    2) 5 rounds. Messed up round 1 at 33 du and round 2 at 26 alleles good.

    ReplyDelete
  38. Open
    1. 128 with the 30#, feel pretty good about that, but honestly I'm just stoked for next week and I'm ready to start attacking it!
    2. 7+34

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  39. Open
    1. 116 with 25#
    2. 5rds +35/6- my shoulders are rocked!

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  40. Open
    1) 109 reps with 25# WB
    2) 4 Rounds - DU were off today

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  41. 1. 155# 185# 225# 275# 295# 315# 335# 365#
    2. 129 @ 20# to 11'ish target. "ish" bc wb will hit garage rafters if I don't throw it just perfect. I guess I gotta start looking for an inexpensive 30#er!
    3. sub'd several rnds of max ub MUs (need the work) and 20 shoulder touches. Used red band to assist MUs for a cpl rnds and then unassisted MUs for a couple. Hit 3 ub twice so happy with that.
    4. 29:12, sub'd AirDyne at 2x distance. GHDSUs UB and overall felt really good.

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    Replies
    1. $60 on Amazon. Jfit is the brand and it is not horrible.

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    2. Perfect. Not horrible is all I require. Has to be better than my McGyver attempt of 5lb plates duck taped to the 20# wb the other day!

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  42. Regionals
    1. Deadlift Complex- 225,255,275,295,315,325,335,345lbs. Ouch.
    2. No way to do in garage. Worked some handstand skills.
    3. 107 reps. This felt good.
    4. Gonna do in a few.

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    Replies
    1. Thanks man. Crazy to think this time last year my max deadlift was 345lbs.

      Delete
    2. You have made so many gains. I always look forward to seeing your posts. The improvement is tangible and impressive, particularly since it seems you have a heavy load with baseball.

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    3. Yeah it's crazy sometimes haha. But it's easy to stay motivated when I have all of you guy's numbers to try and beat (which never happens! #beasts)

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  43. Open
    1. 79 reps
    2. 5 rounds (shoulders were smoked)

    ReplyDelete
  44. got a chance to workout with some regionals competitors from the south central (regoin i'm in) so I did this:

    1. 2--4-6-8-10-8-6-4-2
    ohs (185#
    muscle ups
    16:53 (won my heat)

    2. did the monkey bar workout with our rings doing my best george of the jungle impression. 5:30

    3. did the row ghd workout up to 1000m total row'd and kept my pace at 1:20-1:30 the whole.

    lots of mobility and calories goin in tonight.

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  45. 1. Dead Complex: 165-185-205-215-255-275-285-300
    2. Wall Ball: 96 Reps
    3. 3RFT: 7:58
    4. Row&GHD: 38:20

    FELT REALLY GOOD TODAY

    ReplyDelete
  46. Open
    1. 82 20# wb to 9ft
    2. 6 rounds, 45# back squat, shoulder is really hurting

    ReplyDelete
  47. Open
    1. 110 reps with 20# ball. Ties my score from November. Coulda shoulda gone harder...

    2. 4 rounds. Double unders handed me my ass today. Frustrating.

    ReplyDelete
  48. 1. Dead lift work 285 across
    2. 94 reps with the turd as it's know at our box (#30)
    3. 3 rounds 25 cal row/ 50 foot monkey rings/ 50 foot handstand walks. 12:42
    then watch a awesome hockey game...no#4

    ReplyDelete
  49. OPEN

    1) 117 RX

    2) 8 rounds flat (ok ok.. I had 2 where I broke my reps, at 29 and 31).

    ReplyDelete
  50. Masters 46
    1.) Metcon
    7 min AMRAP: 90 WB
    WB #30
    EMOM 5 DL #225
    (Did this last November with #20 ball got 100 reps, today with #30 ball 90 reps- shows that the programming works, screwed up on last round (clock) could of gotten another 5-6 reps)

    2.) 10 min AMRAP (6 rds)
    35 unbroken DU's
    10 OHS #45 -2 sec pause
    I Don't know which one was worse but glad to get them done.

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  51. 2014 Regional & Games:

    1. Worked up to 325#.

    2. Metcon: 151 Reps. Used 20# WB, no 30# WB.

    3. Odd Objects/Movements: 8:35. No monkey bar rig but navigated a square around a 4' section of rig.

    4. 30:40. Made a ghetto GHD with a bench and a 45# plate underneath then hooked feet in 70# KB.

    ReplyDelete
    Replies
    1. Dude that's a lot of wall balls! Incredible..

      Delete
  52. Open
    1. 128 wall balls
    2. 6rds +35/2

    ReplyDelete
  53. 1. Pulls
    8 x Deadlift complex, climbing
    One full rep consists of:
    3 pulls to knees
    2 pulls to mid thigh
    1 full dead

    Was somewhat conservative and finished with 385.

    2. Metcon
    AMRAP 7 of Wall Balls, 30- 103, I came out of the gate at my 20lb wall ball pace and blew up a little bit but not badly. Had 25 in the first minute, fell off but was able to salvage later rounds, I was also way too worried about transition back to deadlift instead of relying on the person counting for me. Talked it over with my training partner and we felt 115-120 was easily doable.


    3. Odd Object/Movements- 3 pm class started had to skip.

    4. Rowing/Core-30:38

    ReplyDelete
  54. Open:
    1. 96 wall balls at 20#. Deadlifts throw everything off.
    2. 4 rounds. DUs didn't work.
    3. Smolov Jr, week 3 day 3, 8x4 at 195#

    ReplyDelete
  55. Open:

    1. 20lb ball - 103 reps. I hate wall balls.
    2. 4 rounds - DU's easy. OHS a goat of mine so this was painful.
    3. 5/3/1 wendler back squat - 370x2 pr

    ReplyDelete