Wednesday, October 8, 2014
A. As Few Sets As Possible (AFSAP) – 3:00 L-sit Hold
Compare to May 6, 2014
B. 10 Rope Climbs for time:
Compare to May 26, 2014
C. As Many Steps As Possible – Overhead Walking Lunges -1.5/1.0 pood per arm
D. 300 Double Unders for time
Compare to October 25, 2013
Coach’s notes: Complete in any order. Post all results to comments.
There are still a couple of spots left in the upcoming Pull-up seminar. Click here to register now.
A) EMOM for 10 minutes 7 thrusters 95#
B) strict T2B 10×5 rest 60 seconds
C) superman holds 45sec x 4 rest 15 sec
Did them in order.
A). “H” sits, 10 rounds to get the 3 minutes.
B). 9:20, all but 4 were to the top.
C). This one is tough for me because of shoulder mobility and I have trouble locking the core. Used .5 KB and only got 5 steps a side before the shoulder gave out.
D). Did singles for 5 minutes, 350 in total.
Thanks Mike & Lil TNT.
A: H sits, trying to put my feet forward pushed my hips back too far!
60/30/20/20/20/15/15, not as good as last time, took just over 5mins
C: used .5 and did 20 steps, think I could have done more but right arm had started to quit!
B: pulls from the floor as arm strength sucks and I can’t hang on to the rope long enough to re grip with my feet!
D: ran out of time, but shoulder was fried and I’m not relaxed enough for these not to irritate my shoulder!
tT homework, worked on pistols…..making progress 🙂
A. 10min to hit 3 min.
B. 6 min (I think)
C. 1.0pd 15 steps
D. i don’t have my du’s..so just used the rest of the time to practice. Some attempts were better. About 10 min of practice.
Thanks Laura
Open Gym:
TT homework-back squat 1RM-325
WOD:
A) 6 sets – with boxes. 1st set L-sit, all other sets h sit.
B) 4:01
C) 11 rx’d
D) 5:36
4 sets of 20 hip extensions/3 muscle ups
D. DU’s 5:50
B. Rope 4:10 (last time 4:52)
C. 15 steps @ 1.0pd
A. 9 sets (all 20 seconds) of h sits from boxes
At the hall
A) Hang Power Cleans worked up to 135# for 3 and did a couple of sets there
B) 30 rounds
1 strict HSPU
2 Power Cleans 115#
3 box jumps 26″
17:35
Then did tonight’s wod
B) rope climb 4:30 these took too long
C) 24 steps with 1pd/hand
D) 300 DU 2:56 did 245 to start which is a PR
A) 7:30 and about 2 million sets hip flexors were completely fried!
Fun wodding with Richele and Derek. Thanks Michelle and Jay.
26 lunges with a . 5 kettle bell
Got half way up the rope for the first time! It was awesome but scary lol! And I got my first rope burn!
L sit on the box 30 sec each for a total of 3 mins
Practiced my du for 5 Mins. Totally sucked at du tonight, hmmm musta been the rope I was using !
Thanks Michelle 🙂
A-h sits between the boxes
B-did 50 ring rows instead
C- 10 with .25 per hand, then 10 with .5 per hand
D- practiced for 5 minutes, longest set was 30
Thanks Michelle And Jason!
B. First time using legs off the floor technique – so much fun (except my shin took one for the team) 3 times of three pulls, 5 times of 2 pulls, many additional practice attempts.
A. Used box and did H shape – sets of 20sec
C. First set – 0.3 pood each hand x 20 steps
Second set – 0.5 pood each hand x 15 steps
D. 300 DU’s – 6:36
Thanks Michelle and Jason!!
B. 1:44
A: 3x20s, 4x15s, 6x10s = 13 sets of mostly k-sits
C: 17 steps @ 0.7pd
D: 40 DU in 5 mins
A) 2:00 in about 9 sets
B) 2:55
C) 9 @ rx’d weight
D) lots of practice
thx Michelle n Jay
A. 6×30 sec- on boxes
B. Practiced jump/j hook/ stand…too chicken to reach up and go higher
C. 18-20 steps? .5 pood
D. Practiced DU attempts/singles for 7 min
Felt so much better after class than before! Thanks Michelle and Jay
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