30
Jul
Monday, July 31st
WOD
For time:
50 single-arm overhead walking lunge steps
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
50 single-arm overhead walking lunge steps
Men use one 50-lb. weight and 20-lb. ball
Women use one 35-lb. weight and 14-lb. ball
Post time to comments.
This workout is based on the 2017 regionals workout 3: https://games.crossfit.com/workouts/regionals/2017/3
The time cap was 16 minutes. I think it will take us mortals closer to 25 minutes, but someone will go sub 20!
17:50 rx
Legless rope climbs
Holy Balls!! Nice work
17:50 rx
Legless rope climbs
5:30am Swim (2,000 meters)
200m warm up / 16 100’s with 15 seconds rest in between each / 200m cool down
5:30am Swim (2,000 meters)
200m warm up / 16 100’s with 15 seconds rest in between each / 200m cool down
26:34
Scales:
20# OH lunge
10# WB
first 100 dubs were Rx, second time around was 50 dubs + 100 singles
5 rope climbs + 5 rope pulls from the ground
PR: 3 Rope Climbs (1 in warm-up, 2 during WOD)
WOD:
20:40
25lb Lunges
10lb Wall Ball
2 Rope Climbs + 8 rope pulls from the ground
(Wasn’t feeling great this morning so went a bit lighter on the weight)
Woohooo!!
PR: 3 Rope Climbs (1 in warm-up, 2 during WOD)
WOD:
20:40
25lb Lunges
10lb Wall Ball
2 Rope Climbs + 8 rope pulls from the ground
(Wasn’t feeling great this morning so went a bit lighter on the weight)
Woohooo!!
23:57 rx
dubs in sets of ~25
wbs 25/25; 15/10,15/10
rope climbs – no jumping/hit white top bar each ascent
23:57 rx
dubs in sets of ~25
wbs 25/25; 15/10,15/10
rope climbs – no jumping/hit white top bar each ascent
17:49 rx, legless bc I forgot my climbing sneaks
lunges were easier than expected, wallballs were rough as usual
one rope climb every 20 seconds as Rob suggested was the way to go!
17:49 rx, legless bc I forgot my climbing sneaks
lunges were easier than expected, wallballs were rough as usual
one rope climb every 20 seconds as Rob suggested was the way to go!
24:30
lunges with 25# db
1 rope climb + 9 rope pulls from the floor
23:30
25# DB
150 singles
5 rope climbs
23:30
25# DB
150 singles
5 rope climbs
8am meeting.
Press 5×3 at 115 working
Metcon 13 min amrap
6 dumbell snatches at 50lbs
7 deadlifts at 160
Run 400 on treadmill
3+6
8am meeting.
Press 5×3 at 115 working
Metcon 13 min amrap
6 dumbell snatches at 50lbs
7 deadlifts at 160
Run 400 on treadmill
3+6
19:22 rx
Rope climbs were slow and the burn on my inner thigh is REAL.
LOLz, this idiot did 15 rope climbs. I need to stop listening to the white board talks from the bathroom.
“Randy” 75 power snatches @75/55
5:05 rx
~rest 5 minutes~
21-15-9 of Hang squat cleans & stict HSPU @135/95
20:55 rx
~rest 5 minutes~
4 rounds of
20 ghd sit-ups
15 bar facing burpees
35:44 rx total time
Probably one of the hardest wod(s) I’ve done.
Was this today’s FHIX?
Are you serious? Lol
“Randy” 75 power snatches @75/55
5:05 rx
~rest 5 minutes~
21-15-9 of Hang squat cleans & stict HSPU @135/95
20:55 rx
~rest 5 minutes~
4 rounds of
20 ghd sit-ups
15 bar facing burpees
35:44 rx total time
Probably one of the hardest wod(s) I’ve done.
Are you serious? Lol
“Randy” 75 power snatches @75/55
8:46rx
~rest 5 minutes~
21-15-9 of Hang squat cleans & piked pushups @135/95
26:58
~rest 5 minutes~
2 rounds of
20 abmat sit-ups
15 bar facing burpees
37:30 total time
terrible & fun all wrapped in one 🙂
500m swim – wayyyy too long.
500m swim – wayyyy too long.
27:17
5 rope climbs, 15 pull-ups
27:17
5 rope climbs, 15 pull-ups
6 rope climbs
50 double unders
I just need 5 more lunges to finish
6 rope climbs
50 double unders
I just need 5 more lunges to finish
26:42. Rx weights. Subbed pull-ups for rope climbs.
#40 on walking lunges at timecap
31:00 Rx in full
Besides the 12+min to do the roap climbs, thrilled I can do double unders again. Even if last 30 took about 2 minutes.
Exhausted.
#40 on walking lunges at timecap
31:00 Rx in full
Besides the 12+min to do the roap climbs, thrilled I can do double unders again. Even if last 30 took about 2 minutes.
Exhausted.
19:48 rx
50 single arm overhead walking lunge steps (50lb db)
100 Double-Unders
50 thruster (1-50lb db holding the heads of the db)
50 ring rows (pronated grip, feet elevated)
50 thruster (1-50lb db holding the heads of db)
100 double-unders
50 single arm overhead walking lunge steps (50lb db)
16:21
shoulder still not ready for wall ball or rope climb
50 single arm overhead walking lunge steps (50lb db)
100 Double-Unders
50 thruster (1-50lb db holding the heads of the db)
50 ring rows (pronated grip, feet elevated)
50 thruster (1-50lb db holding the heads of db)
100 double-unders
50 single arm overhead walking lunge steps (50lb db)
16:21
shoulder still not ready for wall ball or rope climb
15:38 Rx
Great job man
15:38 Rx
Great job man
27:40 subbed 3 mins of double under practice both times. Everything else Rx
First time being able to use the 50# DB overhead (usually KB instead) #mobilitygainz #stabilitygainz
27:40 subbed 3 mins of double under practice both times. Everything else Rx
First time being able to use the 50# DB overhead (usually KB instead) #mobilitygainz #stabilitygainz
80 DU’s at 30:00min cap.
25# DB
80 DU’s at 30:00min cap.
25# DB
Finally given the go ahead by the PT to jump!
24:52
50 lunges at 15#
100 single unders
50 wall balls at 14#
10 rope pull ups
50 wall balls at 14#
100 single unders
50 lunges at 15#
Finally given the go ahead by the PT to jump!
24:52
50 lunges at 15#
100 single unders
50 wall balls at 14#
10 rope pull ups
50 wall balls at 14#
100 single unders
50 lunges at 15#
CP 5K @ 27:14min
CP 5K @ 27:14min
Capped at 30min after 2nd round DU. All Rx besides DU, first round 55 DU in 3min, second round 50.
Capped at 30min after 2nd round DU. All Rx besides DU, first round 55 DU in 3min, second round 50.
WOD 29:05
No weight on lunges, just a ball for stability
100 single jumps
10# wall ball
Scaled rope climb
Just glad I finished.
WOD 29:05
No weight on lunges, just a ball for stability
100 single jumps
10# wall ball
Scaled rope climb
Just glad I finished.
19:46 legless
19:46 legless
30 cap with the last set of OH lunges with 12 reps. 25lb DB and 10lb wall ball
50 single-arm overhead walking lunge steps Lina: 25 pounds
100 double-unders Lina: 200 singles and a couple DU
50 wall-ball shots Lina: 14 pounds
15-ft. rope climb, 10 ascents Lina: 5 rope, 5 pulls ground
50 wall-ball shots
100 double-unders
50 single-arm overhead walking lunge steps
Time: 30:00cap
50 single-arm overhead walking lunge steps Lina: 25 pounds
100 double-unders Lina: 200 singles and a couple DU
50 wall-ball shots Lina: 14 pounds
15-ft. rope climb, 10 ascents Lina: 5 rope, 5 pulls ground
50 wall-ball shots
100 double-unders
50 single-arm overhead walking lunge steps
Time: 30:00cap