11
Nov
Saturday, November 12th
Kryptonite Hour
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
Use a 20/14-lb. ball and a 24/20-in. box.
Post time to comments.
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Hotel wod
8 rounds NFT
400m run
5 push ups
10 sit ups
15 air squats
What round are you on?
Just finished round 2 ????
25:36
Switched to step-ups during the round of 35. Legs just couldnt take the land
28:12 Rx
Woof.
Chasing Mel round 2 on….
22:10rx
Chasing Rob for 21 minutes
a)
Recent mainsite:
3 rounds of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions
– hooray for Dr Frankel and her GHD!
b)
strict HSPU 6-5-4-4-3
First time inverted in quite some time (banged up the ole wrist this summer and couldn’t support). Happy with this result. Dips have some transfer.
Sick day #2 🙁
24:07rx
Full extension at the top of every box jump
WBs (30.20;20.15,15.10)
legs felt heavy towards the end..time for a bagel!
21:34 rx
5 minutes strict chin-ups- 50
Strict hspu – 11-8-6-#alldone x2
24:06 RX’d
Chasing Jo after round 1, killing me on the box jumps which were slowwww AF.
Thanks for joining me in my cardio hell, Jo!
* give or take a few seconds because the clock stopped at some point
Oh also pull-up program before: 4-3-3-2-2 and 1-2 dips in between each set
21:14 Rx
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Cash-out while watching college football:
3 Rounds
15 curl to press w/ 25# dbs
“max” hollow hold (60/45/42)
22:41 Rx
last one off the rower the first round, made up ground on the box jumps. couldn’t catch chad’s time. womp womp.
5 min emom of 1 strict pullup + 1 strict dip before workout. couldn’t get in earlier to do more…
sorry johanna 20:53rx
30:49 with step ups
30:01
33:59 wall balls are my hellish ????
32:57 Rx
27:17 rx’d
solo 12:45pm with help from Kenny 🙂 making me move
20:53 Rx
Accessory work: EMOM 10min 5 T2B
5-5-5-5-5-5-5-5-5-5 total 50
FPP Day 3: 5,4,3,3,2 with 10lb weight
Strict T2B
so fast!! not surprised!
Nice! So fast!
I had Kenny pushing me and keeping me on pace time.
That was very impressive!! I find counting down helps psychologically more than counting up on large #’s of reps
22:27 Rx
Working out next to DTM and Ephrain help focus the mind
CASH OUT:
Boulders for Shoulders Workout I found on @HyperfitUSA
8 Seated Press
15 Lateral Raise
10 Behind the Neck Military PRess
5 Rounds for Quality, 2 min rest. Went very light because this one burned the ol’ deltoids
Then watched JOJO light da bitch up with a sub 21 min on the WOD
5 Rounds for Quality, 2 min rest BETWEEN ROUNDS. Each one is a super set
26:46. Almost Rx! Legs felt spent from the week so did jumps on the 20inch box.
strict hspu 9-8-8-7-6
90 sec amrap power snatch @135
17 reps
Metcon for time
30 hspu
30 power snatch 95lbs.
60 t2b
30 ohs 95lbs.
30 hspu
13:18 rx
Squat triples:
205-225-235-240-225
4 rounds
4 pwr cleans @185#
8 box jumps to 36″
7:21