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Sarah Wootten
Paul Heenan
Bayard Webb
Chris Neal
Joel Grace
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HSPU with one abmat. Probably could have done them rx'd but wanted to focus on getting through the pull ups. Did all pull ups reverse grip. For double unders, did 16 attempts each round and the remainder as singles.10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 155 lbs 12 Pull-ups 24 Double Unders -
21-15-9 reps of: Overhead Squat, 65 lbs Burpee
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I did the first 2 sets of pull ups without a band. Then I gave in. It was a long day of take downs on the mat in my defense. I'm taking it n10 rounds of: 3 Handstand Push-up (box)s 6 Deadlifts, 95 lbs 12 Pull-up (red band)s 24 Double Unders
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Lung burner fo sho. Wore #20 vest to add a little sugar. C2B were gnarly3 rounds of: 8 Wall Balls, 20 lbs, 12 ft 8 Chest-to-bar Pull-ups 8 Dumbbell Push Press, 45 lbs 8 Jumping Split Lunges
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Final wod of FOS! Burpees were brutalOverhead Walking Lunge, 45 lbs, 50 m Sprint, 100 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 40 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 80 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 120 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 160 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs 30 Burpees Shuttle Run, 200 m
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First competitive wod and I learned a ton. Had a great pace into the fifth minute...rope broke and ruined any positive thoughts I had. Got pissed and it slowly spiraled into negativity fast. Started thinking of how much it hurt and how the elevation sucked... Lessons learned. Could hv made some serious notice on this wod. Finished 14th overall8:00 AMRAP: 30 Double Unders 10 Wall Balls, 12 ft
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Altitude hit me hard on this one. Couldn't keep the 1:45 pace I would hv liked. First one off the rower and it didn't do me any good. This one hit me like a bus.AMReps in 7 mins: Row, 1000 m | reps Ground To Overhead, 115 lbs | 24 reps
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Altitude hit me hard on this one. Couldn't keep the 1:45 pace I would hv liked. First one off the rower and it didn't do me any good. This one hit me like a bus.AMReps in 7 mins: Row, 1000 m | reps Ground To Overhead, 115 lbs | 24 reps
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Linked first five. Felt smooth, just need to keep working on emAMReps in 2 mins: Bar Muscle Up | 15 reps
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the HSPU was not RX'd (1-abmat), everything else was. but honestly I should have RX the HSPU felt strong. Next time. cycled all HSPU & DL, DU's were good, had 4 rnds that I cycled and about 3 that had only one stop. over all I felt good. cotton mouth but got one more day with meds. then its over and my times should improve. :)10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 225 lbs 12 Pull-ups 24 Double Unders
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10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 225 lbs 12 Pull-ups 24 Double Unders
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HSPU to two 25lb plates, 10 lb plate, and an abmat (9"). Pullups on high bar. Hands did not rip at all. Next time, I need to bump up the pull ups. Shooting for a 30 minute pace from the start.10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 225 lbs 6 Pull-ups 24 Double Unders
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HSPU's unbroken. Pull-ups unbroken through round 7. DL's unbroken through round 5...3+3 after that. DU's were just "ok".10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 225 lbs 12 Pull-ups 24 Double Unders
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Lots of neutral lumbar spine work. Kept the arch to a minimum with the burpees; which slowed them down terribly. 26# was probably a good weight for swinging while working on mechanics, but *could* move up a little.Overhead Walking Lunge, 25 lbs, 50 m Sprint, 100 m 1 Arm Suitcase Walk, 26 lbs, 20 m 10 Kettlebell Swings, 26 lbs Shuttle Run, 40 m 1 Arm Suitcase Walk, 26 lbs, 20 m 10 Kettlebell Swings, 26 lbs Shuttle Run, 80 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 26 lbs Shuttle Run, 120 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 26 lbs Shuttle Run, 160 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 26 lbs 30 Burpees Shuttle Run, 200 m
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Second time picking up a barbell this year. Did 3x10 just to test out after L.RFA.Sets 10 Overhead Squats, pick load | 33 lbs 10 Overhead Squats, pick load | 33 lbs 10 Overhead Squats, pick load | 33 lbs
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Second time picking up a barbell this year. Did 3x10 just to test out Front Squats after L.RFA.Sets 10 Front Squats, pick load | 33 lbs 10 Front Squats, pick load | 33 lbs 10 Front Squats, pick load | 33 lbs
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115# DL, Jumping pull-ups. Completed all 10 rounds.10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 225 lbs 12 Pull-ups 24 Double Unders
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Deadlifts were heavy and the pull-ups got hard towards the end. HSPU and DU's were not a problem. 10 rounds is still a lot of work.10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 225 lbs 12 Pull-ups 24 Double Unders
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first day back since my sickness, still on antibiotics which kept my mouth extreme cotton. no lungs either the KB swings and all wasn't bad I just couldn't run with a dry mouth. so my time sucked, but felt good getting back in it. :) Cashout: 30-T2B, #)-weighted GHD (#15, 3/4), and 30- weighted back ext. (#15).Overhead Walking Lunge, 45 lbs, 50 m Sprint, 100 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 40 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 80 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 120 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 160 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs 30 Burpees Shuttle Run, 200 m
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I went with what my shoulders could handle. they felt good w/o pain (knock on wood). After the WOD, did shoulder presses as well. Will be focusing on strength. I've lost a lot of it the past few months. Time to build...:)Sets 3 Overhead Squats, 70% 1RM | 95 lbs 3 Overhead Squats, 80% 1RM | 135 lbs 3 Overhead Squats, 90% 1RM | 155 lbs
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3 rounds of: Run, 800 m 50 Back Extensions 50 Sit Up (Ghd)s
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Sets 3 Front Squats, 70% 1RM | 65 lbs 3 Front Squats, 80% 1RM | 70 lbs 3 Front Squats, 90% 1RM | 70 lbs
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20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats
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I'm gonna use the there weren't enough 53 lb KB excuse on this one hahaOverhead Walking Lunge, 25 lbs, 50 m Sprint, 100 m 1 Arm Suitcase Walk, 35 lbs, 20 m 10 Kettlebell Swings, 35 lbs Shuttle Run, 40 m 1 Arm Suitcase Walk, 35 lbs, 20 m 10 Kettlebell Swings, 35 lbs Shuttle Run, 80 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 35 lbs Shuttle Run, 120 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 35 lbs Shuttle Run, 160 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 35 lbs 30 Burpees Shuttle Run, 200 m
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I should have gone a little faster. I probably could have broken 15:00Overhead Walking Lunge, 45 lbs, 50 m Sprint, 100 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 40 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 80 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 120 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 160 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs 30 Burpees Shuttle Run, 200 m
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Sets 3 Overhead Squats, 70% 1RM | 155 lbs 3 Overhead Squats, 80% 1RM | 185 lbs 3 Overhead Squats, 90% 1RM | 195 lbs
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Runs were a little rough...it was pretty hot out.Overhead Walking Lunge, 45 lbs, 50 m Sprint, 100 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 40 m 1 Arm Suitcase Walk, 70 lbs, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 80 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 120 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs Shuttle Run, 160 m 1 Arm Suitcase Walk, 20 m 10 Kettlebell Swings, 70 lbs 30 Burpees Shuttle Run, 200 m
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50 Kettlebell Swings, 1.5 pood 40 Box Jumps, 24 in 30 Burpees 20 Pull-ups 10 Kettlebell Snatches, 1.5 pood
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10 rounds of: 10 Sit-up (GHD)s 10 Overhead Walking Lunges, 45 lbs
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50 Kettlebell Swings 40 Box Jump (24 In.)s 30 Burpees 20 Pull-ups 20 Kettlebell Snatches
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Sets 5 Power Cleans, 65% 1RM | 68 lbs 5 Power Cleans, 75% 1RM | 78 lbs 9 Power Cleans, 85% 1RM | 93 lbs
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My shoulder is not happy with pushing anything, especially overhead. So, I did yesterday's thruster WOD with squat cleans instead.5 rounds of: 5 Squat Cleans, 95 lbs 15 GHD Sit-ups 25 Double Unders
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5 rounds of: 5 Thrusters 135 lbs 15 GHD Sit-ups 25 Double Unders
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Did 15 double under attempts each round, the rest singles. Did thrusters rx'd....5 rounds of: 5 Thrusters 95 lbs 15 GHD Sit-ups 25 Double Unders
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Sets 5 Power Cleans, 65% 1RM | 70 lbs 5 Power Cleans, 75% 1RM | 80 lbs 5 Power Cleans, 85% 1RM | 90 lbs
