WOD
“True Colors”
AMRAP 16
4 Chest to Bar Pull Ups
8 Burpees
12 Wall Balls (20/14)(10′)
WOD Guidance & Goal: AMRAPs are the best time to practice high skilled, new or heavy movements. Today, try chest to bar pull ups even if it means you’re chipping away one at a time. Use a medicine ball that you toss to the 10 foot target in sets of 3. Target 8+ rounds.
Post Rounds to Comments.
ENDURANCE
4x800m, rest 2 min between each
4x400m, rest :90 between each
4x200m, rest :60 between each
4x100m, rest :30 between each
BARBELL CLUB
back squat
8×5 at80%
hang snatch
8×3
5 + 12 – green and red strict pull ups, 6# to 9′
7 + 7 (blue, 10# to 10ft)
10+7 rx
6 + 4. RBPUs, 16# WBs in 3s
8+6 rx
8+9 Rx
9+1rx
9 rx
7 + 8 -BB and 10#
8+10 Rx
9+12 Rx
6+20 14# to 9 and 10 feet (maybe 3-5 actually legitimately hit the 10 ft target)
7+2 9′ and not all C2B touched
Consider it a victory that I walked in the door after this weekend!
10+13 rx
8 Rx
That WOD made me regret every bad decision I made this weekend.
11 + 15
16# wbs strict pu
Bear Republic Drop in San Diego
Back Squat 225/245/275
10 Min emom x 1 Rep @ Approx 90%
Metcon (Time)
5 Rounds: 9:19
10 Knee up/toes up
10 Burpee Box Jump Overs (24/20)
Great battle tonight with Mikey and Snack.
10+9 Rx
10+11Rx
10+2 (blue banded kipping PU’s / 10#WB)
8+1 rx
7+16 RX
7 flat (16#, mix of strict and c2b w/blue band – first time hanging from the rig in a while)
7+19 Kipping PU
First time linking KPU. Some of the later ones probably not quite legit.
First time with 14# at 10ft
BBC:
175# back squat 8X5.
7+4, 9′
7- not quite all CTB/ not all 10’ either
Barbell- 145# 8×5 back squat/ 55# 8×3 hang snatches
6+10 RR/12# 10’
Barbell: 145# 8×5 – went lighter cause I haven’t worked out in 7 days
8+13rx
7+6 red band c2b. First time with 14# to black line.
9+2 Rx