11
May
Friday, May 12th
WOD
“Static Shock No. 1”
6 rounds for time:
20 sec l-sit
40 sec front rack hold, 225/155
60 sec handstand
For the front rack holds, use a squat rack, but do not hold the bar above the j-cups. Walk the bar at least a couple of steps outside of the rack every time.
Post time to Comments.
Extra Credit:
3 rounds:
8 Beat Swings
Max plank hold
21:42, 225, + 37 Burps
21:42, 225, + 37 Burps
Happy birthday Mickey 37 Burpee cash-in
WOD: 24:40 rx…L-sits w. wooden parallelettes
For Time:
5-10-15-10-5
Hang Power Cleans 50# dbs
Thrusters 50# dbs
Front Squats 50# dbs
Burpees
16:33….EWWWWW
L-sits:
31/30/21/No thanks
Curls for funzzies
21:30 @135# and wooden parallettes for L sits
Had to break up the handstand in 2 30sec intervals but the other movements were unbroken
Bring on the shoulder sores!
extra cred @ home – 5 min plank
16:47 Rx
— handstands got me!
37 burpee cash-out, happy birthday Mickey!
Back Squats
— 4×3 @ 285lbs, 6×3 @ 275lbs
— superset with 5 strict c2b
Skrong
21:30 rx – tough but fun challenge.
[first round UB, then 10/10 | UB | 30/30 for five rounds]
cash-out: 37 burpees – happy birthday, Mickey!
21:30 rx – tough but fun challenge.
[first round UB, then 10/10 | UB | 30/30 for five rounds]
cash-out: 37 burpees – happy birthday, Mickey!
21:00 @ 153# w knee raises
For time:
100 cal row
100 pushups
100 cal row
– 16:39
2x Tabata hollows
Happy bday Mickey! 37 burpee cash in
22:10 @ 175#
21:03
L-sit
Front Rack
Pike
37 Burpees warm up Happy Birthday Mickey!!
21:03
L-sit
Front Rack
Pike
37 Burpees warm up Happy Birthday Mickey!!
Happy birthday!!!! Micky!!! Keep rockin’ like you do.
Happy birthday!!!! Micky!!! Keep rockin’ like you do.
Drop in at cf humble beast
Everything in kilos made me super frustrated with thinking I was going very light, only to figure out later I was going way heavy!
Bench 7s: 20kg-25kg-27.5kg-30kg-32kg (70.2lb)
Dl 5s (hook grip): 45kg-65kg-75kg-80kg-85kg (187lb)
Metcon sprints! 2 of each : assbike, row, skierg
Bike: 1:18, 1:08
Row: 54, 56
Skierg (was definitely not doing this correctly, ended up basically air squatting very quickly to get the cals up): 1:59, 1:45
And an hour of baptiste yoga.
Touched my toes, rx!
16:45 Rx
Thank you to everyone for all the Birthday “Wishes” and to the A.M. classes for the Burpees. Great Job! See you tomorrow Metropolis. You all ROCK!
Happy Birthday Coach! Sua Sponte!
21:35 @135 w/knee raises and pike handstand holds on the box (got up to the wall with Mickey’s help and held for about 15 sec during last round)
cash-out: 37 burpees happy birthday, Mickey!
Hey guys, a slot just opened up on my marathon relay team for the North Face Endurance Relay. I am down to a three person team. If anyone feels like doing one leg of a relay, approx 6 miles tomorrow on Bear Mountain, let me know. I know it sounds really fun to run 6 miles in the rain…..
Strict press
73-78-83-88-93-98(PR!!!!)
Dreamboat
21-18-15-12-9-6-3
Calorie row
Strict press (55#)
17:38 rx
Arms are toast!
Video to follow soon…
I hope everyone enjoyed ????
Front Squat off 1RM 170
Set #1 – 3 Front Squats @ 139#
Set #2 – 1 Front Squat @ 151#
Set #3 – 3 Front Squats @ 139#
Set #4 – 1 Front Squat @ 156#
Set #5 – 3 Front Squats @ 139#
Set #6 – 1 Front Squat @ 162#
Set #7 – 10 Back Squats @ 136#
“SURFER ON ACID”
3 Rounds:
400 Meter Run
21 Burpees
not able to run, row 500 meters per round.
9:46
Day 4 FPP strict pull-ups
5-4-4-3-2
Front Squats
275(3) 300(1) 275(3) 310(1) 275(3) 320(1)
Then 10 reps at 80% max of my FS
Back squat 270(10)
Surfer on Acid
3 rounds
400m run
21 burpees
9:20 rx
30:00 Rx
L-sits and Front racks unbroken
Handstands took forever
My wrists ????
22 Min RX!!!!
First RX in > 2 months. And prolly last one for a while
22 Min RX!!!!
First RX in > 2 months. And prolly last one for a while
23:10 parallette tucks (tried to stick out a leg but that wasn’t happening) and 155#
Round 1 – 2:30
Rounds 2,4,5,6 – 4:10
Round 3 – 4′
Extra credit – check!
134lb front rack hold
22:16