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Lifting Ourselves and One Another

Tuesday, January 28, 2020

WOD:

3 rounds for time of:

5 Rope Climbs
14 Thrusters – 135#/95#
23 Box Jump Overs – 24”20”

TT WOD – Gymnastics

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete WOD and all results for Gymnastics TT to comments.

WOD Leaderboard

Comments: 14

17:17
Thrusters at 115#
Jumped straight over the box for all but 10 reps.
Rope climbs rx’d.
Thanks Todd!


13:58
RC 3/2/2
Thrusters #55
Step over the box
Ugh 😑
Thank you Hot Toddie!


14:58
85# thrusters (I hate these)
Ropes Rx’d
Box jump overs were a combo of latetal two foot jump on jump off otherside and lateral step on step over.
Thanks Todd


14:05 rx’d.
Coach Todd had us come up with 5 different ways to get over the box and “we” came up with a new way………..should be fun to play with this next week.


Went back to my 6am roots today so that I can go for a BEvERage after work. Priorities right?!

19:56
Rope climbs Rx’d
Thrusters @ 105 7/7 for all rounds
Box step-up, contemplate life, stumble off other side for 23 reps at a time.

PR on proper scaling for once.

Things I miss about 6am: The people.
Things I don’t miss about 6am: EVERYTHING else!

Great warm-up Shannon!


21:08 Rx… was hoping for sub 20, oh well


18:32 Scaled. (20:32 on the clock, but started 2 min late with the giant 5pm class). Had visions of Rxing but that’s a pretty heavy thruster. Worked at 115#. Rope climbs were fun. Still can’t do the reverse J hook at speed. Scaled up the box jump overs to clean/no touch jump overs for fun / because Shannon was Rxing the thruster weight and couldn’t let that sneaky old man totally school me. 🤷🤭😮
Great class Zac/Zach/Zak/Zack!


20:41
Rope climbs – felt good about these today! Managed to get to black rubbery plastic thing in 3 pulls for all but 2 climbs. Next time, better K2E and be less afraid to go a little higher!
Thrusters – 45/50/55# (I know 🙄)
BJO – Jump up and step offs

Thanks, Shannon. Liked the warm up, too.
Heading to TT…


17:33. Thrusters @ 95#

Fun sweaty wod!

Thanks Zac

Great work everyone at 5pm!


21:00
RC: to “black rubbery plastic thing” 😜
Thrusters: 80#
5/4/3/2
4/3/3/2/2
4/2/2/2/2/2
BJO: started jumping on and off but went stepping on/hopping off because it was faster.

WE weren’t allowed to do the fun new version of BJO. 🙄 I’m looking forward to playing with these in the future.

Thanks Zak


18:22
Rx rope climbs – Sharing a rope with Sandy=built in pacing, great idea!
Single arm dumbbell thrusters @ 60# – wish we had a 65# 😉
Rx Box Jump Overs – jumped up/stepped down except for the very last rep where I said “screw it” and just cleared the darn thing.

Thanks Z!!


Time: unsure last to finish so I’m guessing 22ish mins?

Did rope pull up/hold down thing from standing position: 3/9/5

Thrusters: 45” x 14/45” x 14/45” x 7

Box step overs: 23/23/12

I was a pouty and unhappy child after this one haha. Thank you Zac for helping me scale!


13:30.

95# thrusters with box step overs.


20:05 at least that what it looked like, hard to see with all the sweat.

RX’d the ropes,
Thrusters @ 95#
20″ box since I hit the edge a few times in the first round at 24″. Didn’t want to face-plant.

This was a good one. Shuffle it back in the deck for another day!

Thanks Zac


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