24
Apr
Monday, April 25th
WOD
4 rounds for time:
15 deadlift, 225/153
12 overhead lunge, 95/63
9 strict pull-up
Post time to Comments.
WOD
4 rounds for time:
15 deadlift, 225/153
12 overhead lunge, 95/63
9 strict pull-up
Post time to Comments.
https://youtu.be/4kdiIiv55zw
“Baby I left that [CrossFit] class, I felt like I accomplished something — cause in this life, I’ve learned my strengths are to embrace my weaknesses. Now don’t dream it be it. To make it a great day or not, the choice is yours. This day was made for you, him, her… Now go get it bitch.”
Thanks Ed!
14:06 rx
3+8 rx @ time cap
19:29 135#/65# had to kip a lot of the pull ups to make it
Weigh-In: 163.4… down half a pound, food poisoning did me in, could be worse.
WOD: 11:52Rx with ERoc and J$… sometimes I feel like James Hobart.
Today is your last chance to buy a sweet women’s tank. So far it looks like only 4 girls are going to be looking powerful in purple!
Today is also your last chance to register early for the Whole Life Challenge!!! But why is it 8 weeks long? 8|
Sots press
75-80-85-85-90
17:40 @135/75
Started off a little too ambitious at 205/95 and had to drop the weight since my form was giving out.
Tapering Modifications:
3 Rounds
15 Good-mornings 45#
12 OH lunges, 45#
9 Strict pull-ups
6:40
5-4-3-2-1 Strict pull-ups
1-2-3-4-5 Strict chin-ups
w/ some snatch-y stuff in between each set.
https://www.thegreatinflatablerace.com/#!new-york-city/p56u4
Anyone interested?
3 rounds + 8 DL reps @ 165 / 65
Making the most of the whole 20 minutes
Today’s wod with a slight modification
Instead of OH lunges I did muscle snatches @95
15:20 rxd different
Cash out
5 rounds
Row 250M
10 strict hspu
NFT
4 rounds of 15 deads, 12 oh lunges, 9 strict pull-ups
225# & 95#
Fire-breather – 11min – 12min
Excellent 12:01 – 13 min
Good 13:01 – 14 min
Fair 14:01 and up
Strict pull-ups disappear real quick. Aim for 15 unbroken deads on the first round. Try to get all the overheads unbroken. Good luck
Cash out NFT
5 rounds of 250m row
10 u.b strict handstand push-ups
10:47
DL #95
OHS #58
Ring Rows
Those lunges….
13:18 with hip extensions 10# instead of deads, 42# ohl, pull ups with thin red band
11:52 deads @123# & OH lunges @58# ring rows
10:48 – subbed 20 GHDs for 12 lunges to keep the legs fresh – #tapering
15:35 rx’d
First round of deads and overhead lunges unbroken
Pull-ups all singles because neck/trap pain
19:38 rx
Just sneaking in under the cap. Rough one Matt.
Deads 143#, overhead squats instead of lunges 53#, ring rows 10:33…
Felt good, starting to feel more comfortable moving weight. Next time I’ll go up. Needing to retest all lifts…
Coming soon, don’t you worry!
16:48, deads at 155, overhead lunges 55, pull-ups with green band
Masters #4
-12:00
MU’s faded quick
12:21 w 20lb chain for spu