Thursday, June 7, 2018
1 round for time of:
WOD
400m carry – you choose (dumbbells, sandbags, wallball, plates, etc.)
40 Wallballs – 20#/14#
400m run
80 Double unders
400m carry
40 Sumo Deadlift High Pull (SDLHP) – 95#/65#
200m carry
20 Wallballs
200m run
40 Double Unders
200m carry
20 SDLHP
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 – 7-9 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.
27:26 with 65# sandbag.
Did the hilly 400m route each time. If you value your shins, I don’t recommend this.
Thanks Tania
24:20, scaled SDHP to 75#…. first WOD back after a week long trip and getting “unfit”. Pretty happy with this considering 🙂
29:41 rx’d
Used 2 35# DBs for the carry. Did not realize there were 2 400m carries, so this was a bit too heavy. Did a combination of farmer carry and shoulders.
Thanks for walking with me on the last carry Jeremy.
Thanks Todd and Derek.
Well, that was a bit of a slug fest.
26:00, chose the 100# d-ball for carries, really questioned this decision after the following set 400, but gutted it out.
Well, that was a bit of a slug fest.
26:00, chose the 100# d-ball for carries, really questioned this decision after the first 400, but stuck with it.
36:52 – 100# of sweaty ball in the face
400m unbroken
8/8/8/8/8 WB
400m strut
7/73 DU
400m with 9ish drops
40 single SDLHP
200m 4-5 drops
5/5/5/5 WB
200m shuffle
40 DU unbroken
200m 5 drops
5/5/3/2/1/1/… SDLHP
Grinder – not the app, the WOD!
Thanks Josh.
30:03
65# sandbag(400/400/200) 50# Dball(200)
40 du’s instead of 80 to prevent breakdown(du’s are a struggle)
55# SDHP
Good job 10 a.m.
Thanks Todd and Derek
35:22 Used heavier sandbag (can’t remember what weight is), made the mistake of having bag over one shoulder alternating first round. Abs will be sorry tomorrow.
SDHP 55#
Thanks Josh! Great work 6pm!
TT Gymnastics
A1. Managed 50ft each round, but broken up. Longest unbroken stretch was 2.5 mats.
A2. 8/8/7/7/7 rx’d
B1. 12/12/12 with 7.5# DB’s. Yes that is a decimal!
B2. 12 each round at 1.25/1.5/1.5
32:45 😅🤪
Used 2 sandbags so approx 100 lbs for the carries (thanks josh for helping me get the second one up each time!)
Everything else rx
Good grunt work workout!
Thanks Josh