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Lifting Ourselves and One Another

Tuesday, October 8, 2019

WOD:

Working every odd minute only complete for time 10 rounds of:

1 Legless Rope Climb
5 Power Cleans – 185#/115#
11 Box Jumps – 24”/20”

TT WOD – Opens Prep:

15.3 – Complete As Many Rounds As Possible (AMRAP) in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

Coach’s notes:

Post time to complete WOD and rounds and reps for TT WOD to comments

WOD Leaderboard

Comments: 13

31:37
I may have done an extra round.
First 3 rds at 155, last 7 at 185
All legless rope climbs
Thanks Shannon


24:13
PC’s @ 165
Rope climbs – first 5 rounds legless, used legs for the remainder.
Started to use legs on the rope after I tore my hands in the 3rd or 4th round.
Super fun WOD!
Thanks Josh!


Forgot to adjust for the staggered start. I started in the second minute, so actual time was 23:13.


Rx: 19:56

I had a goal to do this wod in 10 minutes/rounds.

Did a round plus a few reps for minutes 1-4. Started to slow down to a single round for minutes 5-6. Slowed down to less then a round for min 7-8 but I built up a buffer from the first few rounds so I was “even”. I told myself that if I wanted to finish within 10 minutes (of working time) I was going to have to make the last 2 rounds hurt. Did 1 round a minute for 9-10 and yeah, it hurt.

Their might be something to this 3 days on, 1 rest day training schedule crossfit.com preaches.

Thanks Josh! Great idea about the quick singles to save my grip. Great work 10am!


24:47 total on the clock, but started a minute later to stagger due to large class, so 23:47 total time. Rxd first bit until round 3, hit one clean at 185#, missed the second one, and realized there was no way I would get through at that weight, so went down to 155# for the rest. Was about right. Maybe shoulda started at 165#. Anyway… Rope climbs as rxd, box jumps mostly rebounding – these actually got better as we went. Thanks Josh!


Finished 12 seconds over in the 10th working minute. In other words I did not rest my last minute and finished at 20:12.
I DID however, scale the load from 185# to 135# for rounds 6-9 and finished the last round again at 185#. Why you ask? I will be considering the demand that our daily WOD places on me over the next 5 weeks, with the intention to “peak” for the Opens workouts, and
NOT in the class which is where we train…………….My message for those of us that are testing our fitness over the course of the next 5 weeks, pay attention to your volume, rest days and intensity each week and make adjustments accordingly.


23:46 total time
Rope climbs were 2 pulls from the floor
Started the cleans with 95# for the first round but I was rushing and my form was dodgy so dropped to 85# which was too light. Should have split the difference and gone with 90#.
Box jumps rx’d.

Thanks Shannon and Ragnar.
For the record, I like the Viking metal…..


Wod:
A ton of fun. Thanks to Kimmer for pushing me each round. Managed each round in 52-55secs. Scaled to 135 power clean and 1/2 to 3/4 legless rope climb including the negatives

TT:
I moved without too much urgency. 2 rounds plus a muscle up. Mix of full muscle ups and jumping muscle ups.


23:42
Rx’d rope climbs
125# PC’s
My best rebounding box jumps yet.
Thanks Derek and Shannon


TT

Rx. 3 full rounds (471 reps)

Was pretty tired after TT wod today, so I didn’t move with a lot of purpose.

MU were good, big sets, really focused on hips to ring.

WB were slow and steady. Broke once in the 1st round, 3 times in the 2nd and 4 times in the 3rd.

DU are my jam. Just wanted to breath.

Thanks Shannon, great work 7pm!


Wod
19:54
Scaled to 2 rope pulls from the ground
115# cleans and 20 inch box jumps
Thanks to you Andy. Was fun to push it with you!

Then TT
Didn’t push it. Lol.
667 reps scaled version of 15.3
50 10# wallballs to 9 ft and 200 singles
Thanks Shannon and Derek!


23:49 total time. All legless rope climbs, 175# PC & 24” box jumps.


32 min. Modified WOD with 5 cal on bike swapped for cleans. Scaled legless climbs to 3/4 rope climb, box step ups. Thanks, Shannon!


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