Bring a friend day!
Fitness
A. Every 90 Secs for 6 Sets
8-10 x Close Grip Push-ups w/a 1 sec Pause
8-10 x Pull-ups
B. AFAP
30 – 20 – 10
Wallball Push Presses
Calorie Row
Performance
A. Every 90 Secs for 6 Sets
3 x Clean and Jerks
B. AFAP
30 – 20 – 10
Push Presses @ 95lb/65lb
60 – 40 – 20
Double-unders
Runs
300m – 200m – 100m
100M <-> to the grass
1st round should look like: 30 x Push Presses, 60 x Double-unders, 300M Run
Followed by 15 x Pull-ups after each set
Sport
A. Every 90 Secs for 6 Sets
1 x Clean Deadlift + 1 x Power Clean + 1 x Squat Clean
B. AFAP
30 – 20 – 10
Push Presses @ 115lb/85lb
60 – 40 – 20
Double-unders
Runs
300m – 200m – 100m
Followed by 5/3 x muscle-ups after each set
-Post results under comments
A. C & J @ 85lbs……. Didn’t push it today.. With so many Push Presses in the WOD, I knew elbow would be sore already
B. 11:44
Push Presses @ 65lbs
All DUs… Dropped my barbell right on my rope handle and it shattered 🙁 Sad day!!!!!!!!!!!
Pull ups with Red Band…. Hands pretty sore…
Looking forward to a relaxing and light weekend….. Feeling a little run down!
A.) 185, 185, 185, 205, 205, 205
B.) 95lbs for push press, singles x3, pull ups with band….12:31
That was a good workout. I enjoyed it. Nice Job 5:30 AM crew!!!!
A. 135
B. 13:41 Rx push presses crushed me.
A. 75#
B. push presses @65# and pull ups with red band.
felt so good to be back after a week and a half of being sick! It was a great morning crew this morning!
Sport
A. 125/135/135/145/145/145
B. 13:42 I’m with Jim…Push Presses destroyed me. Broke them into sets of 10. Could feel my lumbar curve start to fall apart.
Made all my muscle ups, except my hands are still doing funny things.
Practiced MU and dips. Went okay, need to work on hand positioning.
Lots and lots of mobility, my shoulders are super tight.
A. Done with really light weight…I felt kind of guilty because it was way way too easy. But then I just practiced technique…
The workout went badly because I couldn’t do muscle ups again. After class Nate told me I was doing a wierd pendulum swing that I don’t normally do. I tried one without pushing off the box and just from a dead hang and it felt totally normal again. ..so I guess I’m cured.
I need a rest day. My hands are ripped to shreds and I’m extremely tired.
A. Done with really light weight…I felt kind of guilty because it was way way too easy. But then I just practiced technique…
The workout went badly because I couldn’t do muscle ups again. After class Nate told me I was doing a wierd pendulum swing that I don’t normally do. I tried one without pushing off the box and just from a dead hang and it felt totally normal again. ..so I guess I’m cured.
I need a rest day. My hands are ripped to shreds and I’m extremely tired.
A. 135#
B. 13:02 Rx
65# clean and jerk
45# push presses
Singles
Green banded pull ups
12:20
Great WOD feeling pretty spent after the week!
Performance
A. 135lbs
B. 10:26
Performance:
A. 3 sets @ 65, 3 sets @ 70
B. PP @ 45, singles, jumping pullups – 13:20
Performance
A. 105#.
B. 65# PP buy in– then singles, pullups with blue band. 13:11.
Sport:
A. 125-125-135-135-145-160 (probably should of gone heavier sooner).
B. 12:38 Rx. This WOD was not as bad as I was anticipating. PP felt great and MU’s are getting much better.
Performance
A. 65lbs. Went deep for the cleans to open up more hip ROM. Next week I may increase weight.
B. 12:00. Was able to string together some DUs (10-20-ish at a time) until I got to about 40 and I was failing every other. Switched back to SUs. Good practice I need to keep up on those. Have a lighter rope coming, too, which might also help. PUs are what got me, though, even with black band.