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Lifting Ourselves and One Another

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard

Comments: 6

34:09
Slow and steady, was tough and fun! Coach busted me for bending knees on the shoulder press hopefully I didnt do too many reps like that or I’ll call shenanigans on myself!
Good job 5pm, thanks Kim!


Holy Fuckerdoodle Batman!

Clean up on aisle D! 💦💦💦

Ski Erg – “That wasn’t so bad!”
PC: “Ski Erg is dumb… real dumb 🖕” (All singles)
Press: “Why are my arms numb? That’s right Ski Erg”
Skipping: “Best 20 seconds of effort ever!”
SDLHP: 🆘 (All singles)
Box Jumps: More like 15 jumps and 60 stepups using my hands to push on my knees.
Squats: “Now my legs hurt” 🤬
TIMECAP
Skipping: “Another 20 seconds of heaven!”
Ski Erg Part 2: “I’m waving my arms like a madman and nothing is happening.” Literally 4:00 if crying!
44:36 total!
Feel the pump 💪🏻 Call me an 🚑

Thanks Kimmer! Awesome job 6pm.


WOD:

29:44 mins Rx

50 Cal Erg. – skierg, first time I’ve ever used the skierg in a WOD. fun to mix it up
75 Power Cleans – sets of 10,10,10,8,7,5,5,5,5,5,5
100 Shoulder Press – sets of 20, 20, 10, 10, 10, 10, 10, 10
75 Left Leg Single Leg Single Unders – 75 unbroken
50 Sumo Deadlift High Pull – single and sets of 5, I tried to just keep moving
75 Box Jumps – 75 unbroken, I started with steps down then moved to jump downs. Non were rebonds
100 Squats – unbroken, just keep moving
75 Right Leg Single Leg Single Unders – sets of 50 then 25.
50 Cal Erg. – used the rower, took about 2:30ish mins to finish

I feel like I should have done smaller sets with smaller breaks for the barbell moves.

TT

A. 45#/75#/95#/ 125#, 4 reps/ 125#, 1 reps / 125#, 4 reps / 125#, 1 reps

B1. body weight 12 reps/ 9# kb, 12 reps/ 18#kb, 10 reps/ 15# plate, 12 reps

B2. 30#, 12 reps / 25#, 15 reps / 30#, 12 reps / 30#, 12 reps

Thanks Kimmer! Thanks Brett!


24:40, fun chipper, harder than expected as usual, but this was a good thing. Kept everything paced (not necessarily by choice) and this led to fairly consistent movement.


Shoot, time was actually 23:40.


36:20 as rx
Slow…… and steady


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