Thursday, June 14, 2018
WOD:
Every 2:00 for 12 rounds (24 minutes total) complete:
10 Box Jumps
10 Shuttle runs – 20 ft.
10 Alternating Dumbbell Ground to Overhead
TT WOD – Gymnastics:
A1. Handstand Walk – 50 ft. X 5 sets, rest 90-120s
Notes: Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher. If 50 feet is in your wheelhouse add obstacle challenges.
A2. Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 8-10 reps X 5 sets, rest 90-120s
Notes: If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups. If you have strict X 3 reps, progress to kipping.
B1. Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s
B2. Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s
Notes: Pause 3s at the top each rep.
Rounds 1-5, 12 = did the full 10s @ 35# DB
Rounds 6-11 = did 8s @ 35# DB
About 1:40 per round. Great work 6am! Thanks Brett!
Used 60# and 24″ box.
Thanks Coach!
Used 50# & 24″ box. I learned quickly that I need to pace myself. I blazed through the first few rounds and had trouble recovering in time. Slower pace and less rest seemed to work better for me.
Went with 24″ and 70#, almost made it.
Rounds 1-4, rebounding box jumps, 70/72/74/78s, then by round 5-7 started to slow my “runs” a bit and ended up with 20ish seconds remaining each round, at round 8,9,10, I purposely took almost the full 2:00, finishing with 1-3s. Round 11, I only got 4 DB ground to overhead, then I laid down and rested for about a minute, got up and finished round 11 (the 6 DB ground to overhead) and started round 12, got 10 box jumps and 1 shuttle run in.
Used 40# and 24″
Kept my pace fairly consistent throughout at about 75-90 seconds per round.
Tried to do the box jumps as quickly as possible each round and then a moderate pace for the runs and the dumbbells.
Thanks Todd!
Used 20# dumbbells and 20” box. Step ups on all rounds. Sweaty workout. Great work 6am! Thanks Coach!
45# and 24″ box.
I didn’t think this would be so bad. But then I distinctly remember saying “uh-oh” after the very first round. Found this one tough! Went out a bit too hard early I think. Had around 40-45 secs rest the first couple rounds, but that quickly shrunk to about 0-10secs as it went on.
Thanks Todd!
20” box and 35lb
Tried to keep 1:30 pace per round. First round went too fast and I paid for it the rest of the WOD. Could have gone heavier on dumbbell snatches
Thanks Colin! Great job 5pm!
20″ SUSD
40# every round
Did 8 reps most rounds
Did 10 reps in round 1 – finished at 1:40
Did 10 reps in round 12 – finished at 1:45
If this comes around again could try 9 reps per or boost DB to 45#
TT Gymnastics
A1. rx’d – broken up into stretches of 5 – 15 feet. Was consistently getting 2 matts by the end.
A2. rx’d – 6-8 reps per round.
B1. 7.5#
B2. 1.5pd
Lots of progress being made by people in this class. Fun to watch.
Thanks OG!