19
Aug
Saturday KHour, August 20th
Benchmark WOD
“T.A.W.”
5 Rounds for Time of:
20 Unbroken Wall Balls
1 Short Hill Sprint
10 Front Rack Lunges 135/95
Compare to 2/4/16.
Benchmark WOD
“T.A.W.”
5 Rounds for Time of:
20 Unbroken Wall Balls
1 Short Hill Sprint
10 Front Rack Lunges 135/95
Compare to 2/4/16.
22:45 @73#
I discovered my left leg still not recovered. Could barely lunge with left leg but right leg was great.
Miserable.
16:18
butt already wrecked.
24:04 rx
Med ball rest on head(??) and in arms few seconds
Lunges unbroken, would get to 5 want to quit but the thought of picking it back up was worse then 5 more lunges.
Long Beach today! Train from Penn Station leaving at 10:45!
23:23 rx
19:20 @ 125#
The hardest part was rounds 3-5
One year ago I strained my hamstring in the warmup for this wod and only did 3 rounds. I guess this is the first time I did this all the way through.
15:38 Rx’d unbroken
– slowmo hill sprints as per uge:)
~3 miles running
14 rounds of tabata mash-up
Hollows
Push-ups
Greenwich CrossFit:
WOD
In teams of 2:
With a 24 Minute Running Clock…
800M Partner Run or 1,000M Row, with the remaining time AMRAP of:
30 KettleBell Swings 1 1/2 pood / 1 pood
20 Burpees
10 Power Clean & Jerks 135/95
*One person works while the other rests. Split reps as needed.
5 rounds + 40 rx’d with Sally
Very, very sweaty.
16:27 rx’d
Only did three round 21:09 my butt hurt
what does T.A.W mean?
The ass wrecker
26:02 rx
Tabata Freestanding Handstand
Failed rounds 5 and 8, otherwise successful
10 minutes of practice, back hip circle. Stay tight!
3×8 Glute Bridges at 185. Wimpy substitute for this awesome WOD, but my knees needed a break.
WOD: 13:40Rx, PR
14:49 rx
Back squats 5s
185,225,245,265,275,285
4 rounds
400m run on true form
10 reps bench press @135
17:46 RX for the WOD
“Top-heavy Half Indian” Cash out
Tabata Handstand Holds against a wall: made it through 3 rounds. Matt calmly finished all 8 without a wall
2 x 20 GHD situps – slow, trying to avoid old lumbar issues
19.05 at 115. Weak AF
Open gym: tabata of shoot throughs and strict pull-ups.
5 rounds: 145 max rep bench and 1 minute max cal row.
7/22-8/20-7/23-7/21-7/20
Open Gym accessory work:
1 strict pullup every 30 secs until failure. Completed 7. I always feel like I’m starting from scratch.
5 Good mornings + 5 Sots Press
22×2, 33×2, 45, 55, 65 (3 of each)
in between sets did bar muscle up practice (jumping, negatives, attempts, etc)
OG
C&J 155-165-175-185-195-205(f jerk)-205-215(f jerk)
Wendler Bench 135(3)-155(3)-170(6) 5×[email protected]
5 Rounds – 5 Hang Power Clean @155# / 5 Muscle Ups – 8:25
20:55 Rx- (used a rack for the barbell)
my butt!!
24:54
broke up wall balls
95# lunges
didn’t die!
5×5 back squat : 205-225 in 5# jumps
12 min EMOM squat clean thruster
155#
Hot and humid in the garage
28-ish minutes and RX-ish. Probably no reopen a few wall balls and was creative in keeping the ball off the ground. My bum hurts :/
28-ish minutes and RX-ish. Probably no rep’d a few wall balls and was creative in keeping the ball off the ground. My bum hurts :/
16:59
105
20:55 @ 53#
TAW…yup