Fitness
A. 4 Sets
8 x Goblet Squats
45 Sec Rest
8/8 x Kettlebell Row
45 Sec Rest
B. 3 x 2 Min AMRAPs
100M Buy in Sprint
AMRAP of:
10 x Ball Slams
10/10 x Mountain Climbers
2min – RBR (Rest Between Rounds)
Performance
A1. Pause Back Squats – 5 x 3
A2. Strict Dips – 5 x 5
B. 3 Rounds AFAP
10 x Squat Clean Thrusters @ 135lb/95lb
20 x Pull-ups
2min – RBR
Sport
A. Push Press – 5 x 1 w/3 Min Rest
B. Max UB Set of Push Presses @ 65% of heaviest set
C. 3 Rounds AFAP
10 x Back Squats @ 225lb/155lb – weight starts from the ground
20 x Burpees
2min – RBR
Games Track 2014 (All levels)
A. 10 Sets AFAP
100M Sled Sprints @ 90lb/45lb
30sec – RBR
B. AFAP
25 x Strict Dips (Straight Bar)
25 x Kipping Dips (Straight Bar)
50 x T2B
C. 10 Min Recovery Row
-Post results under comments
A1. Squats at 155lbs
A2. 2-4 Strict dips for each set 🙂 with the remaining ones done with red band
B. 13:08 RX – Oh my goodness…. hands are SORE!!!!!!!
95lb Thrusters were quite a challenge, but glad I did them!
By my last set of pull ups I was down to doing 1 at a time……. Grip was gone!!!!!!!!
A1. Squats at 155lbs
A2. ALL Strict dips! this was a first for me! 🙂
B: 12:57 performance @ 85# thrusters and no band!
My hands are so sore after yesterday and then today! Today was a good challenge for me!
Cleaning 155 and backracking while u are tired seems a little dangerous. Maybe i misinterpreted….
It can be dangerous if you’ve never done it, but it’s a common movement you’ll see in CF competitions. Practice now or fail later.
Ok i did it and it was totally manageable. I was a scaredy cat.
Sport wod 10:25 rx
Performance:
A1. @185
A2. Done
B. 12:25
Fitness
A. Goblet Squats w white KB
Kettlebell Rows w green KB
B. 3 + 2
Did the ski erg instead of the sprint – probably would’ve had more if I didn’t have the travel time between the ski erg and where my ball was
The ski erg was delightful.
Performance
A. @135#, unassisted dips (matador)
B. 12:00 @95#, jumping pull-ups. Was severely winded after each round of thrusters, had to catch my breath before the pull-ups.
A. Only worked up to 125 (spent time warming up for WOD weight)
B. 10:11 Rx (I definitely thought this would be much more difficult to back rack than it was).
Fitness- goblet squats 1 pood, rows with white bell. Wod reps: 30-29-29 with 20# medball
A. I don’t remember how much we did…Ang? Carrie?
B. 12:40 Performance 75# for 1st 2 rounds, 80# for last round. Blue thin band pull-ups.
Not sure how, but did 2 kipping unbanded pull ups after the WOD– I did yell and jump up in the air and demand high fives after– yep, that girl 🙂 I think I might have scared Josh!!
A1. 85#
A2. Done with green band
B. 13:14 (thrusters at 55#, and pull-ups with black band, had to add red band at the end)
Starting to add more weight, but still taking it slow at the direction of the coaches. Feeling great though! No pain. 🙂
A1. 115#
A2. Done with red band
B. 65#, and green + red pull ups.
A. 5 sets of 3-5 Front squats then ME back squats. Started at 155, ended at 180
B. Tough one for me.. 8:59 (first round at 125, second round at 130, third round at 135) Could have probably gone a little heavier, but when warming up I struggled getting 125 to my back without dropping it, so thats where I started (after I practiced a few times!)
Push presses- had no idea where I was at with these. Honestly didn’t think I’d make it to 125, but the single reps seemed to go pretty well with my shoulder. Started at 105. Increased by 5 lbs to 165. New PR 🙂 Woo hoo!