WOD
3 Rounds:
45 Double Unders
15 Unbroken Wall Balls (30/20)
3 Legless Rope Climbs
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BARBELL CLUB
Snatch Pull + Power Snatch
On the Minute for 10 Mintues
Clean Pull + Power Clean
On the Minute for 10 Minutes
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Zev
3 Rounds:
45 Double Unders
15 Unbroken Wall Balls (30/20)
3 Legless Rope Climbs
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245# & 6:54 rx
12:09 (20 double under attempts, 8# wall balls, 3 rope climb attempts)
275# 4:19 20LB wall ball/ 60 SU/ 6 ring rows
265# heavy pause front squat. 5:56rx
Hope Mel made you run 2 miles.
30# wall balls too heavy for you @ 530am Rap? 🙂
105#
8:08
60 SU, 10# wb, 3 rope climb attempts
115# pause front squat
Take Action — some where between 8:30-9:30, forgot what I wrote down
7 cal bike/14# wb/3 rope climb attempts — finally on the 9th got my first full rope climb. Thanks Mel for the coaching!
Congrats!!
Great job Ada with the rope! and the squat!
75# pause front squat
10:50, 10# wb, 20 dua, 3 rope climb attempts (hit the top once)
Cash In- 185#
Take Action- 11:51
(climbed legless to the top but needed to clamp my feet down on the rope in order to touch the crossbeam)
255# & 8:51 Rx
First round of unbroken wall balls was rough. Usually one of my better movements, I had to restart twice. I missed the target on the 4th wall ball, reset, and then caught it too far away from my body on the 3rd of the second attempt. Finally, on the 3rd try at round 1, I got them unbroken. The other 2 rounds were fine.
120# cash in
9:04 almost RX – used legs on rope climbs. Those. Wall. Balls.
Barbell Club –
Snatch Pulls / Power Snatch – worked up to 135#
Clean Pulls / Power Clean – worked up to 185#
90# for 2, didn’t get to 1 rep, 12:23 20 DUAs, 10# WB, got all rope climbs
Backyard WOD: yogged a mile to warm up
5rd:
10 kbs 35lb
10 decline push up
30 toe touch top of wb
Rest 2 min
Repeat
I like yogging. Yogging is my favorite.
7:21 rx,235# cash in,. Thx Tony for the help,could have done more.
Front Squats with Brett – 115#
Take Action – 11:10 14# WB, 45 DUA still alternating
LOVED the morning Barbell Club!!!
135# pause front squat
8:28 7 cal bike/20# smash ball squat. Rope climbs legless except one
245# / 5:34 rx
225# cash in,
Take Action 8:52
Barbell Club: Snatch: 115# 10#PR
Clean: 175#
Love the Friday Morning Barbell Club
#125 cash in
14:53, dus/#14wb/mix of legless attempts and rope climb with legs. Legless rope climbs are the perfect thing to make me realize there is much work to do before my American Ninja debut.
Front Squat 140#
9:32 14# WB/45 DUBS/ Rope Climbs with legs
Front squat 105#
10:15, 12# WB, 20 DUA, rope climb attempts with legs.
FS – 145# (PR)
WOD – 8:25 (14# wb, regular rope climbs, 20 DU – didn’t count failures)
congrats!
Cash in 215#
Wod 8:53 30# wb, climbs w/ legs 60 singles
255# C&J
and 7: something Rx on the WOD