Sunday WOD
19:19 Scaled
15-12-9-6-3
HSPU & L-Pull-ups (did better in the negative/eccentric portion on these)
hspu sets (6-4-5; 4-4-4; 5-4; 4-2; 3)
whitneydillo
Gymnastic work today:
5 rounds-ish:
3 press to headstand straddle or tuck
3 attempts at free standing handstand
EMOM for 12 min alternating every min:
5 pull-ups normal/wide grip/narrow grip/mixed grip left reversed/mixed grip right reversed/reversed grip
5 dips – used bars between GHDs
blue band and small red band for pull-ups
small red band for dips
18 something (clock was stopped in the middle of wod)
chad
OG Power Clean
155(3)-165(3)-175(2)-180(2)-185(2)-190-195-200-205(f)-205
9 Min EMOM BS
185(3)-205(2)-225-205(3)-225(2)-245-225(3)-245(2)-265
Metcon: 19:37 kipping hspu & kipping Lsit pull ups mostly in sets of 3
Alice
Oly
Power Cleans
3s: 105-115
2s: 120-120-125
1s: 125-125-130-130
Back Squats
3s: 140-145-150
2s: 150-155-160
1s: 160-165-170
Friends! I’m trying to give away my bib for the NYC Half on March 18th. Let me know if you or any of your friends are interested.
I volunteer as tribute
PC 3: 95-100, 2: 105-110-115, 1: 120-125(PR)-130(Squat clean)-130(f)
BS: 135-140-145; 145-150-155; 160-165-170
CrossFit WOD
17:04 rx, L’s were a little bit sloppy, but all in sets of at least 3.
28:30 – sets of 15,12,9,6,3
Olympic Lifting
PC
3s: 115,125
2s: 130,130,135
1s: 140,145,150,155
BS
3:135,135,145
2s: 150,145,145
1s: 155,145,155
Sunday WOD
19:19 Scaled
15-12-9-6-3
HSPU & L-Pull-ups (did better in the negative/eccentric portion on these)
hspu sets (6-4-5; 4-4-4; 5-4; 4-2; 3)
Gymnastic work today:
5 rounds-ish:
3 press to headstand straddle or tuck
3 attempts at free standing handstand
EMOM for 12 min alternating every min:
5 pull-ups normal/wide grip/narrow grip/mixed grip left reversed/mixed grip right reversed/reversed grip
5 dips – used bars between GHDs
blue band and small red band for pull-ups
small red band for dips
OLY PC 133 BS 145
WOD 21:05 pike push ups/ jump tuck pull up
Power cleans
3: 85 – 95
2: 105 – 110 – 115
1: 120 – 125 – 130 – 135
Squatz: 3 – 2 – 1
a: 95 – 105 – 115
b: 105 – 115 – 130
c: 120 – 130 – 140
OG:
21/18/15/12/9/6/3 HSPU / Strict Pull-Up
18 something (clock was stopped in the middle of wod)
OG Power Clean
155(3)-165(3)-175(2)-180(2)-185(2)-190-195-200-205(f)-205
9 Min EMOM BS
185(3)-205(2)-225-205(3)-225(2)-245-225(3)-245(2)-265
Metcon: 19:37 kipping hspu & kipping Lsit pull ups mostly in sets of 3
Oly
Power Cleans
3s: 105-115
2s: 120-120-125
1s: 125-125-130-130
Back Squats
3s: 140-145-150
2s: 150-155-160
1s: 160-165-170
CrossFit WOD (scaled)
18-15-12-9-6-3
HSPU
Kipping L-pull-ups
– 19:12
Made up 5 rds
250m row
40 double-unders
15 dB single-arm overhead reverse lunge steps 50#
Approx 1:1 work:rest with some globo courtesy breaks
20:22
Wod 18 15 12 9 6 3 sets of pike push ups with feet on ground and head to floor…kipping L pullups one at a time 23:45