9
Feb
Saturday, February 10th
WOD
“Dirty Thirty”
For time:
30 toes to bar
30 goblet squats
30 American kettle bell swings
30 knees to elbows
30 kettle bell snatches (15 each arm)
30 overhead walking-lunges steps
30 pull-ups
30 kettle bell cleans
30 burpees over the kettle bell
Men use 24 kg. kettle bell, women use 16 kg. kettle bell
Post loads and time to comments.
29:59 scaled
16kg
kipping/jumping pull ups
21:25
12kg
Knees to almost elbow
20:05rx
18:15: stopped T2B after 15 b/c shoulder started cracking.
GHD, goblet squat, KB DL, abmat situps, single arm KB DL, goblet lunges, single arm row, cleans R arm/DL L arms, burpees
16kg kb
21 hang power cleans, 21 push press, 21 burpees
15 hang power cleans, 15 push press, 15 burpees
9 hang power cleans, 9 push press, 9 burpees
30#/50# *45 reps each arm
Her: 10:23 **Did a few power snatches at first because she didn’t listen during chalk-talk.
Him: 10:34
Classic erin cullen
Cullen gunna do what Cullen gunna do.
She also commented post-wod, “30lbs is like nothing for me on the push-press.”
15:50 Rx
30 GHDs
30 goblet squats
30 single arm deads
30 weighted sit ups
30 front rack lunges
30 ring rows
30 kettle bell cleans
30 burpees over the KB
30 two arm deadlifts
24:50
23:39? I think
Lots of scaling
15 t2b+15 Leg raises
30 knee raises for k2e
Banded pull ups. Lost my kip. Sigh.
The rest was FUN
21:09
12 kg
leg/knee raises
ring rows
26:08 w 12kg
24:56 rx
10′ hspu emom
4-4-4-4-4-4-4-3-4-3 (38 total reps)
20 toes to bar
30 goblet squats 12kg
30 American kettle bell swings 12kg
20 knees ups
30 kettle bell snatches (15 each arm) 8kg
30 overhead walking-lunges steps 8kg
30 band pull-ups (red and thin red)
30 kettle bell cleans 8kg
30 burpees over the kettle bell
24:40
21:12
scaled weight 16 to 12
Knee bothered me so, scaled the jump over the kettlebell.
27:33 12kg
OH lunges ????
Pull ups were forever ????????♀️
I thought diamonds are forever? You mean I could have given Shanna a pull-up?
5×3 pause high bar bs
225-225-230-230-235
3x not for time
10 Romanian deads
10 reverse hyper
1 min plank
5000m row
23:30
Low back tightness = can’t fully extend
@12 pounds (blue kettlebell) and 15 knee to elbows 15 knee ups (I forgot my time, but I think it was 23:10)
18:08 rx
~5mi yog in the park 8:02 avg
30 v ups, 30 goblet squats, 30 kb swings, 30 v ups, 30 oh walking lunges, 30 kb snatches, 60 push-ups, 30 kb cleans, 30 burpees over kb
23:51, 16 kg