WOD
“Imaginary Friends”
50/40 Calorie Row
50 Handstand Push Ups
50 Strict Pull ups
50 Wall Balls (20/14)(10/9)
50 Inverted Burpees
50 Toes to Bar
50/40 Calorie Row
WOD Guidance & Goals:
Start with a steady/moderate pace on the row (3-4 minutes) to 50 kipping handstand push ups (break into 5-10 reps at a time). Chip away at the pull ups (2-5 at a time) or reduce reps to 25-35. Inverted burpees are sit to stands plus a kick up to a handstand. Scaling options are sit to stands or ten rounds of 5 hollow rocks + :05 plank hold. Do toes to bar in sets of 3-5 to save hip flexors. Then guns blazing on the final row! Target 30 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
2 Rounds
800m, easy, rest 2 min
400m, fast, rest 1 min
300m, faster, rest :45
200m, fastest, rest :30
100m, sprint, rest :15
800m, easy
REST 4 Min
Crossfit Sohegan
Randy’s Run
5 rounds of 400 Meter run and 15 snatches @55# Rx – 20:34
*There was not one stretch in the entire warm up… Miss you guys!
Brett have a great first day!
35:11 25 SPU
29:35, 30c/ 25 DBP 20#/ 25 PUs r& p band/ 50 WB 10#/ 25 s2s-25 SUs/ 50 KUs/ 30c
32:21 – all the scaling. (15# db press / rr / 40 WB @12# / 40 burpee-ish to dumbbells / 30 cal ski erg)
26:43/ 30c / DBP seated 15# /50 WB 6#/ 50 SUs/ 50 LLs/ 30c
32:50 (scaled hollow rocks/plank for inverted burpees. Everything else Rx)
34:32 (+- 5 seconds- can’t remember)
20# DB press
25 black band spu
Leg lifts/ring rows (not the Rx ones)
I’ll take an inverted burpee over a regular one any day, those were a fun challenge.
33:07 rx
37:39 rx. Ripped on rep 22 ttb
Last time 33:54 – ha
I love those inverted burpees!
Good to be back and see my friends!
50 cal row
30 25# DB seated press
30 RBPUs
3016# WBs
10 (5 hollow holds + 5 sec planks)
20 mix of TtBs, TtBAs and KUs
50 cal row
12.6.2016
Bench scaling — much better form thanks to Erica
35 PUs: RB, BB, RBBB
14# WBs
10 hollow holds + 5 sec planks
KUs
Ran away and didn’t do last row.
33:09
So happy you’re back!
33:25
40cal/30 (2abmat)/30/50/50/30/40cal
29:50, 2 ab mats, 20 red banded SPU’s
No.upper.body.strength.
Not sure why it posted here!
?
Kickass time!
32:05
50 cal row
25 HSPUs (2 ab mats)
50 SPUs
50 WB 20#
50 situps
50 leg lifts (to save hands)
50 cal row
34:03 Rx
Incredible.
31:48 I think? I can’t remember exact time.
Scaled a lot due to 2 weeks off
1 mat +10lb plate for HSPU
25 SPU (mostly singles)
#10 wall ball (sets of 10)
15 inverted burpees – liked these a lot once I got the hang of them which took about 9 reps. If they weren’t so slow i would have done more.
10 knees up/40 v-ups
25:48
40 cal row
40 DBP @20#
40 Banded (G+B) Pull-ups
40 WB 10#
50 sit-ups (my one attempt at an inverted burpee looked more like a turtle stuck on its’ back)
50 Knee ups
40 cal row
32;08
50 cal row
25 kipping HSPU
25 strict PU (small red band)
25 14# wb (partial squat)
25 inverted burpees
25 ttb
50 cal row
33:16
2abmats / 30SPU(got 10SPU with black band) / 12#WB / TTB,Knee-ups.
Jodi, I’m with you… a week of Germany has sapped both my will and my engine.
33:53 or something.
50 cal / 50 HSPUs / 50 blue banded pull ups / 50 WB / 25 Inverpees / 25 T2B / 50 cal
17:19
25 reps of everything
20:21 40/25/25/50/25/25/40
27:29
25 all rounds (40 row)
32:15 or :55
25 spu red band
50 rep for everything else-1ab mat and 5#, regular burpees with kick up to hs
34:16 – 20# seated dumbbell presses, 35 redband SPU
32:51- 1 mat + 5#/ 25 blue band SPU/ 25 TTB
the rest rx
34:59 – 25 Inverted Burpees
28:47 40/30 3ABS + 5lb plate/30 purple / 50 10#/35/50 1/2 TTB / 40
32:23
50 cal row
25 HSPU 2 ab mats
50 banded SPU
50 wall balls
50 inverted burpee to wall
25 TTB / 25 knee ups
50 cal row
31:54 2 AbMat/GrBand/10#/25 InvrtBurpee + 15 hollow rocks + 10 sec plank/KneeUps
35:00
40/50/50/50/50/50/32
Used ab mat + plate for HSPU
SPU questionable
34:45 2 ab mat / banded spu / ripped on the 10th ttb, 40 v-ups