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Lifting Ourselves and One Another

Wednesday, November 14, 2018

Complete As Many Reps As Possible (AMRAP) in 30 minutes of:

10 Seated Dumbbell Press – 5/arm, single dumbbell – 50#/35#
10 Left Arm Single Arm Dumbbell Walking Lunge – 50#/35#
10 Right Arm Single Arm Dumbbell Walking Lunge – 50#/35#
5 Strict Chest to Bar Pull-ups
30s L-sit

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard

Comments: 9

L-sit short of 7 rounds. (though calling it an ‘L’ sit is absurdly optimistic, maybe an ‘h’ sit…). We did our lunges as single arm overhead. Rx’d.
Thanks Colin!

Seated dumbbells at 20#
Walking overhead lunge using 20# for first 2 rounds then 10# the following rounds
Pull-ups using bands
L-sit for me was sitting on the ground holding my legs straight and off the floor.

Not sure how many rounds just tried to keep moving.
Fun times 6am Thank you OG

8 rounds with lots of scaling:
Seated press @ 20#
Lunges rx’d (Tania let us do suitcase carry since it didn’t specify)
Pull ups 2 strict chin over bar/3 lowers
H-sits between 2 boxes.

30 minutes is a long time.

Thanks Tania.

3 C2B into round #9
Seated DBP @ 35#
Walking DBL – rx’d
C2B rx’d – all singles.
L-sits were almost entirely h-sits. Abs still toast from the GHD/peg board WOD on Monday.
Thanks Kimmer!

Forgot to count rounds d’oh

Db press 40#. The difference in strength between right and left arm is incredible.. switched to 35# with left arm about 3/4 of the way through the workout which was around the same time I thought the 40# was too light for my right arm lol..
Lunges with 40# db
C2B were rx, used a supinated grip, I think.. (That’s the bicep focused hand position right…?)
H sits using the box most of the time

That was a long one!
Thanks Kim!

Scaled the L-sit to a knees bent, knees above parallel hold, everything else rx’d, moved through everything paced, but unbroken.
I think I was 20s short of 12 rounds, but my chips went missing (thanks for cleaning up after me guys), so I’m not 100% sure.

That is correct Ryan T. Supinated is palms facing the body.

7 rounds (- one L-sit)
Rx’d except shoulder press was 30#. C2B pronated, some of the last reps didn’t quite get my chest to bar.
Thanks Tania

It never ceases to amaze me how the different programming at CFC can make you hurt in different ways. Today’s workout was a strange kind of pain and it’s difficult to put into words… All I can say is… amazing programming Brett.

9 rounds plus 5 second L-sit Rx’d

Seated Dumbbell Press: Did them all unbroken with a great tip from Derek P about resting at the top of the rep then using the “bounce” out of the bottom.

Single arm walking lunges: Mixed it up between suitcase and on the shoulder holds. Tried to make the turn around as fast as possible.

Strict Chest to Bar Pull-ups: These went really well. Did most of them supinated grip but mixed in pronated for a few.

L-sit:…. Holy crap…. This move ripped my soul out through my belly button. Did all the round off the box and tried to keep my legs as straight as possible. I Never got to a “H” sit, but my “L” flirted with a… lower case “l” a few times…

Rounds 1-3: 10 secs on, 5 secs off.
Rounds 4-6: 10 secs on, 10 secs off
Rounds 7-9: 5 secs on, 5 secs off.

Thanks Kimmer, fun shoulder warm up. Great work 7pm!

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