9/20/10….MONDAY
Strength: Weighted Pullups 4X3
Wod: 5 Rounds
8 Chest to bar pull ups
8 Power cleans 135/95
25 Double unders
Advanced:
Establish a 1 rm for Turkish get-ups (no more than 3 attempts and must get your max with both arms.
Then:
10,9,8,7,6,5,4,3,2,1 reps of the triplet for time:
Barbell turkish get-ups (alternating arms)- 55% 1 rm
Press-65% bw
Squat cleans-75% bw
SET UP 3 BARS.
“ANY DROPPING OF THE ELBOWS CAN BE THE DIFFERENCE IN A MADE OR MISSED LIFT!”
beg/int WOD: 9:44 RXD
Thanks CFBFF for the sympathy pains! Great job on the double unders!
Wod: 5 Rounds
8 Chest to bar pull ups(jumping)
8 Power cleans #55
25 Double unders(75 singles)
Time 11:00
Weighted pullups w/20lb db 5×3 sets
WOD w/95 lb cleans and band chest to bar
16:42 and 75 jump singles
-Weighted Pullup w. 20# DB 6 reps
-WOD: 19:26 or :46 (Dont remember exactly)
5 rds of 8 C2B Pull Ups (w. thin band), 8 PC (85#), 25 DU’s
Thanks to my Island Bruhda for the tape and the rope, both were extremely helpful today! And thanks to the AWESOME AM for the push, always appreciated! Mahalo!
Wod: 5 Rounds
8 Chest to bar pull ups(jumping)
8 Power cleans #53
25 Double unders(75 singles)
Time 11:03
WOD: 13:00
jumping pull ups and 65lb power cleans and single jump ropes
A little skeptical about wodding tonight being I have not been able to breath well this past week but it sure was great to suck in a bunch of air and what a great wod to help do just that, loved it! Neil, again, THANK U for all ur help
5 rounds
8 CRB using thin band
8 PC 95#
25 DBunders
22:46
ooops C2B……..
10:47 rxd
Advanced wod:
1RM TGU 125 pounds
wod – 60 pound TGU, 135 pound shoulder press, 155 pound squat clean
as rx’d 38:15
1 Rep Max TGU 95lbs
Advanced Wod
55lb Tgu, 135lb Press, 155lb squat clean
61:52… This one had me seriously evaluating my relationship with crossfit lol!! Brutal
Wod: 5 Rounds
8 Chest to bar pull ups(used thin band)
8 Power cleans #58
25 Double unders(75 singles)
Time 13:04
10:41 rxd
Wod: 5 Rounds
8 Chest to bar pull ups-Jumping
8 Power cleans #63
(75 singles) Jump Rope
Time = 15:05
Wod: 5 Rounds
8 Chest to bar pull ups
8 Power cleans 135#
25 Double unders
13:11
45 lbs. pullups 3×4
WOD: 13:32 Rxd
Cool Down:
10 min/mile
11:04 Rxd
Wod: 5 Rounds
8 Chest to bar pull ups(jumping) – rxd
8 Power cleans #55 – rxd
25 Double unders(75 singles) – not rxd
Time 17:49
10,9,8,7,6,5,4,3,2,1 of:
TGU – 45# (1 Rep Max = 85) 55% 1RM
Press – 95# (scaled from 115) 65% BW
SQCL – 135# 75% BW
Time = 56:59