For time, w/a 15:00 cut-off, of:
10 deadlifts, 275/185
20 pull-ups
30 box jumps, 24/20
40 kettlebell swings, 1.5/1
50 double-unders
40 kettlebell swings, 1.5/1
30 box jumps, 24/20
20 pull-ups
10 deadlifts, 275/185
If needed, scale deadlifts to a load with which 10 unbroken, technically sound reps are possible
Post time and notes to comments.
{ 19 comments… read them below or add one }
@Jason: Your Flamm prediction quadratic equation is correct. The use of the term “moderate” twice yesterday means today is a @#$&!!!!
@ Crossfit East Decatur
On an 18 minute running clock:
Build to a max power clean in the first 8:00
Rest exactly 2:00
AMRAP in 8:00 of power cleans @ 90% of max
+
Handstand push-ups, every minute on the minute for 10:00; pick a number that you are confident can be completed unbroken for each set
Max – 165
Reps @ 150 – 30
+
Way overshot with 6. Went to failure each time
6-6-6-4-1-3-0-2-0-1
Also one mile walk to and from gym
It’s great having these places to workout while traveling and it reminds me there is no place like home @ CSC
10:00 @ 85-90% of:
6 squat clean thrusters, 115/85
6 toes-to-bar
200m run
5:00 walk rest
10:00 @ 85-90% of:
10 wall ball shots
10 glute-ham sit-ups
200m row
5:00 walk rest
10:00 @ 85-90% of:
5 pull-ups
10 push-ups
15 squats
20 AirDyne calories
Complete and super sweaty. Why do I like these ones?
I like those also Jessie. I nice good slow burn.
OPT
being
A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec
A2. 20 unbroken chin ups – COVP; rest 3 min x 5
B. GHD Sit Ups – 100 for time anyhow
A1. 135, 155, 155, 160, 160 (3 reps each set)
A2. Completed first set unbroken
B. Took forever. Complete misery. Was doing sets of 2 or 3 towards the end. >10 min
Todays nasty horrible terrible WOD: 14:44
DL – 235 (max is 265, and with near herniated disk in Feb., heavy DL when fatigued not on the menu for me, last set broken anyway)
PU – both sets unbroken
BJ – gasping for air
KBS – sets of 10-15
DU – got to 39 unbroken
This was either a really tough WOD, or my stamina is a bit off today, or both. I could not find a good steady pace, nor catch my breath…
Good WOD before enjoy watching rest of games events. No more complaining w/ Glenn doing multiple tough WODs days in a row…
Well, duh, I just noticed that what we did today is the chipper that Glenn will be doing tonight! Nice Stephen…
They get a 17 minute cap, but honestly, most that did it today will agree that a 15 minute ‘put me out of my misery’ cap is preferred…
Everything as prescribed… got 1 pull-up on the way down the latter. This was brutal!
3 sets of:
3 power cleans, touch-and-go
6 burpees, AFAP
3:00 walk rest
+
3 sets of:
5 power snatch, touch-and-go
30 double-unders
3:00 walk rest
+
3 sets of:
:25 AirDyne @ max effort
2:35 walk rest
I did 105/115×2 for power cleans
I did 85×2/ 90 for power snatches
Rowed instead of bike.
As prescribed except PU with green band
Got to 11 PU on the way down the ladder.
Right forearm doing much better, but this still aggravated it
A. Push Press: Build to max for day in 10:00
B. Push Press: 50 for time @ 70% of A.
rest 30 minutes
100 ring dips for time. 10 ball slams each break.
A. 250.
B. 9:50 @ 175
+
8:35. Ball slams didn’t help things…
Max C&J: 215, 235 (failed jerk), 245 (failed jerk x 4)
+
3 x 2 Back squat at 90% max double: 290
+
55 toes to bar and 200 DU
Thanks to Dave and Rob for the tips and video on the jerk; I can see where the improvement needs to be!
Got to 5 box jumps on the way down. Did 135# deadlifts, KBS were definitely the most challenging part. Got 33 DUs unbroken but was breathing so hard that it set me back in rest …
SHE
part 2 from July 12
12 min @ 80% aer effort:
5 KBS – 1pd
10 lunges
5 push ups
10 box jumps – 14″
8 rounds
(rest 3 min walking)
12 min @ 80% aer effort:
row 150 m
5 push ups
10 sit ups
15 double unders
7 rounds + 30m
A. 1&1/4 high-bar back squat, 5-3-2-5-3-2 @ 90%; 2:30 rest
B. Hang power clean, 2-2-2; 2:30 rest
+
15-12-9 for time of:
Thrusters, 135
Kettlebell swings, 2 x 1 pood
Pull-ups, chest-to-bar
A. 155-185-205-165-195-215
B. 195-205-225
+
10:25
90:00 Bikram Yoga
+/- 25 minute run. Mostly on street, but hit track for 1.25 mile. 1 lap jog, 4 laps sprint straightaways. 50 situps to end.
Who is headed to the gym tomorrow (Sunday) at what time? I really need to go to the gym tomorrowv(just got back in town) so let me know.
Thanks!
SuperDave
15:14
DL@ 235