WOD
“Icon 4”
1.5 Mile Run
120 Double Unders
100 Squats
80 Chest to Bar Pull Ups
60 Sit Ups
40 Clean and Jerks (115/75)
20 Strict Handstand Push Ups (deficit 4.5/3)
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ENDURANCE
15 rounds
3 min on/2 min easy
-
Paul
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30:25 1m run/180su/100as/10 pull-ups with green and blue bands/ 70rr/40 cleans @55#/20 strict press @35#
32:49 – 1 mile run, 150 SU, 80 squats, 60 ring rows, 40 sit ups, 20 C&J @ 45#, 10 bench HSPU
At cap – 3 deficit KHSPU, then finished. Scale- 65 KPU
Should have said “also scaled”, besides the kipping deficit HSPU.
36:30 1 ab mat
28:30 180 SU, 60 PU (sets of 3), 65# (sets of 5); 2 ab mats + 5 lb plate
I meant 38:30
33:30, 1 mile run, 180 SUs,60 PUs p+r band, 20 C+J @ 55#, 10 BHSPUs on toes – thanks Bill!!
1.5 mile run, 60 kpus, #65
Huge Mental challenge today
unfortunately I think I mentally checked out at the clean and jerks and my sets were way too small (sets of 2,3,4 – I should have stuck with sets of 5). Good Wod to try to tackle again.
got through C&J at 40 min cap (380reps with scale of 60 pull-ups)
38:49 kipping deficit hspu
Still sweating
At 40 min cap, 10 deficit strict HSPUs rx. Finished with 10 kipping deficit HSPUs at 41:15.
My notes for next time:
10, 10, 5s on C2B (gross)
5s on CJ, last 5 singles (grosser) – finished around 34
singles on SDHSPU (grossest)
@ 40 minute cap, 2 deficit strict HSPU Rx.
Texting that WOD to Mel was one of my worst ideas. My bad. Hope you all enjoyed it. 🙂
41:25, SUs, 95#,1 abmat, tough one, watch says 950 kcal
39:56
3 mile bike, strict HSPU with 25lb plate
3 hspu at cap (1 ab+10#). 90 DUs (rope exploded), 120 AS, KPUs, 75# C&J (started sets of 5, found I couldn’t count to 5 consistently, switched to singles–much easier). finished HSPUs after clean up. killer wod!
32:24, 60 dubs, 40 pullups, 2 ab mats (all per Mel’s recos)
Love me a good chipper!
@ the cap 37 C&J
f’ing dubs were not there for the first few innings
at the cap finished C&J’s and made it to the wall. Rx
Capped out on time.. got 9 deficit. HSPUs
mods were 3K row, 180 SUs, 60 PUs (30 with red band), #95 C&Js
36:38 (kipped the deficit hspu)
38:30
Su, kpu, 55#, 2 ab mats and 5# plate
Blisters, blisters, everywhere
41:16 with kipping deficit hspu. was at 14 hspu at the cap (40 min)
fun and long!
11 Kipping Deficit HSPUs at the cap.
At Cap – 60 CTB / 14 SHSPU
39:47 (ring rows for c2b, 75# c&j)
Oh yeah – used an abmat for hspu
180 single unders
Got to 30 c&j
El Guapo
35:24, 3 mile bike, SU, KPU, 2ab mats
39:39- SU/ 50 KPU/ 65#/ 1 mat + 5# plate
Proud just to finish the run? (so sad..)
31:27
20 cal bike for DUs
40 RR for C2B
40 20#DB cleans
20 GHD push-ups
Maybe 37 something for time? SU/40 strict PU with blue and purple, then blue and red bands/ 20 clean and jerk- started at 75lb and took weight down to 55. 25# strict db press.
This wod kicked my butt.
39:46 run/dubs/squats/40KPU/sit ups/95# c&j/2 10# plates & ab mat
37 C&J – singles/95#