WOD
In 6 Minutes Complete:
80 Wall Balls (20/14)
40 Pull Ups
Rest 1:00
At the 7 Minute Mark Begin:
4 Rounds:
14 Pistols
7 Power Cleans (115/75)
Post Times to Comments.
-
Cakes demonstrating range of motion for the ring dip
In 6 Minutes Complete:
80 Wall Balls (20/14)
40 Pull Ups
Rest 1:00
At the 7 Minute Mark Begin:
4 Rounds:
14 Pistols
7 Power Cleans (115/75)
Share this post with friends!
36 Comments
Comments are closed.
80 WB 10# to 8.5′, 11 KPU
6:35, SU 21″ 65# PC
4:33/5:12 Rx – great push from Rap!
4:33 rx / 5:21 rx — almost had ya, King. Great WODs today.
At cap 80 wb (10#), 18 strict TTB, 5:57 pistols, bench 75# – back
60 wall balls (14#) / 9 pullups at 6 minutes
9:17 rx
Happy with the wall balls, my least favorite movement in CrossFit!
5:4? Rx/ 7?? (pistols with 10# plate for first round and half of second round and then step ups due to right knee) should have posted first thing. can’t remember the details.
5:03 Rx / 5:44 Rx
WOD 1
WB – 63/17
Pull-ups – 12,8,5,5,3,3,1,1,1,1
WOD 2
Cleans – All singles. 4/3 on round 4.
80WB & 35 PU / 6:50 RX
Wow Sarah – you are rocking it these days!!! Nice work!!
80 WB/ 20 PU
7:13 (pole assisted pistols)
5:25 / 7:55 Rx
WBs 50,15,10,5
PU 25,5,5,5
4:45/5:06 Rx
5:35 – 14# to 9″ & jumping pull ups
7:25 – 65# & 30″ box step ups
From Brick Crossfit LA
Strength 3-3 OHS 3 reps, 3 sec pause -85# (10# PR)- every 2 minutes for 12 min
WOD 10 min AMRAP – 5+8 75#
3 hang snatch, 6 OHS, 9 burpees over bar
glad you made it!!
5:59 Rx… amazing how fast I can butterfly when Mel’s counting down haha
8:35 pistol step ups
At cap 55-60 WB 20#/9 SPU
6:54 95#/ pistol step up
Wendler bench
70 WBs at cap, 10# (orange line) 7 PUs red band
7:14, 60#, stepups for pistols
16# WB + 16 PU
8:05 30″ step up pistols/95#
76 wall balls at cap #14 to 9ft
9 pullups
6:51; 24″ pistol step ups
80 Wall balls
10 Strict Pulls ups with Green Band
9:31* – 1 Round Pistols, 1 Round 20″ Step Ups, 2 Rounds 24″ Step ups
* Side Note: I thought I was supposed to do 14 ‘Pistols’ per leg.
Loved this work out its overall effect, But was surprised at how weak my left knees is (ouch). Thanks for the scaling directions and coaching Melissa.
Good job, Mike!
113 reps rx
4:13 rx
7:48?: 60 x 14# WB, 10. BB PUs; 30″ box steps, 75# PCs
110 Reps Rx
7:40 – 30″ Step ups. Knees were bothering me during warm ups.
80 WB & 31 PU
5:43 RX
72 10# WB and 12 push ups
6:30 65# and step ups
70 wb (20#) / 15 RR — took me way too long to get over to the rings
8:07 — 95# and pole-assisted pistols
Zero for 3 today on sleep, nutrition and hydration — coming in and getting as far as I did on the wb was a win.
12:48 – 4 rounds – 10 back squats @ 185# 20 cals assault bike
73 WB 14# 9′, 10 GrBd strict PU, 24″ StepUps, 75# Cleans 6:40, 800m slow jog, Om Namo stretches/exercises
5:46Rx then 9 n change doing step ups to. 30″ w a 45 plate on top
80, 10PU (blue band)
8:11 @ 95# (assisted pistols)
80WB@10# /12 kpu
6:58 – Step-ups and 75#
90 reps with 10# wb to 9′ then 11:14 (yep, well over time cap) with 5# plate and HPCs.
80 WB’s and 24 PU’s
5:27 Assisted Pistols
60 8# WB @ 5:00, then 7 pull ups (green and red)
8:31 assisted pistols (green band over bar) 60# (I think)