For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
18:something
This was a brutal WOD. Wall ball shots are my nemesis.
I did 4 rounds of 100' farmer walks with 75# dumbells after.
Wednesday, October 13, 2010
Wednesday, October 6, 2010
Velvet Dagger
400m Walking Lunges
11:05
This was a terrible idea. Whoever thought of this WOD is touched.
11:05
This was a terrible idea. Whoever thought of this WOD is touched.
Monday, October 4, 2010
"BBT"
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
23:xx Rx
I knew this one was going to be a killer because of the Toes to bar and I was right. I couldn't string them together for the life of me. I finally got it on the 20 rep round, but then lost it again. It is vital to keep active shoulders and a tight core to avoid stalling out at the bottom of the swing.
Burpees
Box jumps, 24 inch box
Toes to bar
23:xx Rx
I knew this one was going to be a killer because of the Toes to bar and I was right. I couldn't string them together for the life of me. I finally got it on the 20 rep round, but then lost it again. It is vital to keep active shoulders and a tight core to avoid stalling out at the bottom of the swing.
Saturday, October 2, 2010
Friday, October 1, 2010
Climbing is Fun
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
15:something Rx
This was a killer WOD. The Rope Climbs smoked my arms and my final round of Ring dips was done in sets of 2 and 3. I was close to puking and the post-WOD Progenex didn't help.
Thursday, September 30, 2010
"Nate"
Strength:
Shoulder Press 5 x 5 at 100 lbs.
Met-Con:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
This was my first time doing Nate. I was hoping to get 12 rounds and I almost did. I finished 11 rounds, plus 2 Muscle-ups and 4 Handstand Push-ups. I really need to work on my HSPU's.
Friday, September 10, 2010
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Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Snatch 155#
Clean & Jerk 215#
3 rounds + 8 DU's
155 + 215 + (3 x 42) + 8 = 504
Freak'n Double Unders killed me again! I'm making it known now, to everyone, that I WILL have 50 fluid Double Unders by October 31st! Hows that for a goal?