10
Jul
Tuesday, July 11th
WOD
AMRAP 4 min
27 Hang Power Cleans (115/75lbs)
27 Wall Balls (20/14lbs)
27 Cal Row
—–REST 4 min—-
AMRAP 4 min|
21 Hang Power Cleans
21 Wall Balls
21 Cal Row
—–REST 4 min—-
AMRAP 4 min
15 Hang Power Cleans
15 Wall Balls
15 Cal Row
Post rounds completed for each AMRAP to Comments.
Building intensity today through intervals.
To match the stimulus of the workout, we are looking for a weight that we can hang power clean for 21+ repetitions when fresh.
On the hang power cleans, we are looking more to move efficiently than for speed. This opens our 4:00 window, and sacrificing technique for speed here will only catch up to us on the wall balls and row.
Break these up into manageable chunks. What we don’t want to do here is hold on for an unbroken set if it requires a significant break before starting the wall balls. Ensure on every repetition as well that we are finding the shoulders, and not the wrists on the catch. Given how it is a lighter load, 115/75 and inside of a short time window, we need to pay even more diligent attention towards our technique. If we start to catch with low elbows, what happens here is that our shoulders do the majority of the work wrestling the bar to the finished elbow through position. This comes back to pay a price on the wall balls, where our shoulders are heavily fatigued from so. It won’t be your legs that slow on the wallballs – it will be the shoulders.
View the first two movements (cleans and wall balls) as one package – what is our fastest way to make it through those initial 54 repetitions in that first portion. The 4:00 window moves quick, and we are looking to minimize the amount of time we aren’t moving. Even if we get to the rower fairly fatigued, we can still pull the handle. We can make progress for the initial few strokes and gradually pick up into a faster speed. Let’s just get there first. Warm up with an easy 27 cal row and see how long it takes you (60-70%) to give you an idea of what you’re working with here.
On Part #1, it will be a challenge to finish one full round.
On Part #2, it will be a challenge to try to get further than Part #1, despite the reduction in reps.
On Part #3, it will be a challenge to try to come close to finishing two rounds. Good luck guys.
Building intensity today through intervals.
To match the stimulus of the workout, we are looking for a weight that we can hang power clean for 21+ repetitions when fresh.
On the hang power cleans, we are looking more to move efficiently than for speed. This opens our 4:00 window, and sacrificing technique for speed here will only catch up to us on the wall balls and row.
Break these up into manageable chunks. What we don’t want to do here is hold on for an unbroken set if it requires a significant break before starting the wall balls. Ensure on every repetition as well that we are finding the shoulders, and not the wrists on the catch. Given how it is a lighter load, 115/75 and inside of a short time window, we need to pay even more diligent attention towards our technique. If we start to catch with low elbows, what happens here is that our shoulders do the majority of the work wrestling the bar to the finished elbow through position. This comes back to pay a price on the wall balls, where our shoulders are heavily fatigued from so. It won’t be your legs that slow on the wallballs – it will be the shoulders.
View the first two movements (cleans and wall balls) as one package – what is our fastest way to make it through those initial 54 repetitions in that first portion. The 4:00 window moves quick, and we are looking to minimize the amount of time we aren’t moving. Even if we get to the rower fairly fatigued, we can still pull the handle. We can make progress for the initial few strokes and gradually pick up into a faster speed. Let’s just get there first. Warm up with an easy 27 cal row and see how long it takes you (60-70%) to give you an idea of what you’re working with here.
On Part #1, it will be a challenge to finish one full round.
On Part #2, it will be a challenge to try to get further than Part #1, despite the reduction in reps.
On Part #3, it will be a challenge to try to come close to finishing two rounds. Good luck guys.
@ 65lbs
27+27+(12?) = 66
21+21+21 (1 round)
15+15+15 +5 (1 round +5)
78 / 1+8 / 1+17 RX
Finally, a WOD for the tall people 🙂
1 rnd / 1 + 5 / 1 + 15 RX
1 rnd / 1 + 5 / 1 + 15 RX
AMRAP 4 min
27 Hang Power Cleans (115/75lbs)
27 Wall Balls (20/14lbs)
27 Cal Row
Lina: 27+27+ 🙁 =54reps @75pounds
—–REST 4 min—-
21 Hang Power Cleans
21 Wall Balls
21 Cal Row
Lina: 21+21+15= 57 pounds @70pounds
—–REST 4 min—-
15 Hang Power Cleans
15 Wall Balls
15 Cal Row
Lina: 1+7= 52 @70pounds
Thanks Matt!! 🙂
AMRAP 4 min
27 Hang Power Cleans (115/75lbs)
27 Wall Balls (20/14lbs)
27 Cal Row
Lina: 27+27+ 🙁 =54reps @75pounds
—–REST 4 min—-
21 Hang Power Cleans
21 Wall Balls
21 Cal Row
Lina: 21+21+15= 57 pounds @70pounds
—–REST 4 min—-
15 Hang Power Cleans
15 Wall Balls
15 Cal Row
Lina: 1+7= 52 @70pounds
WOD rx’d
1: 72 reps
2: 1 round + 1
3: 1 round + 8
Felt pretty good on the cleans and row, but wall balls were rough.
0+69 / 1 / 1+7 rx
0+69 / 1 / 1+7 rx
1+15, 1+27, 1+37 ladies’ rx #girlpower
Wrist felt ok on the cleans- I’ll try this weight again next time before going any heavier
wb to 11 ft target ???? to maintain marginal masculinity
Marginal masculinity ????
1 | 1+10 | 1+29 rx
1+6, 1+8, 1+22 rx
wb unbroken
Picking up the bar after the row was the hardest part. Burning lungs!
54/49/1+4 Rx
64
1+1
1+14 @60
Need to work on wall balls
64
1+1
1+14 @60
Need to work on wall balls
Modified for Underwear Fitness
HPC w/ 35# dbs
Thrusters w/ single 35# db
Burpees
77/1+8/1+15
Going back to the cleans after burpees…WOOF
Cash-out:
Curlzzz
Max unbroken thrusters w/ single 35# db (32/30/28)
Modified for Underwear Fitness
HPC w/ 35# dbs
Thrusters w/ single 35# db
Burpees
77/1+8/1+15
Going back to the cleans after burpees…WOOF
Cash-out:
Curlzzz
Max unbroken thrusters w/ single 35# db (32/30/28)
1+ 19
1+ 30
2 rounds
Rx’d
If you aim for unbroken wallballs you’ll do well in this workout
1+ 19
1+ 30
2 rounds
Rx’d
If you aim for unbroken wallballs you’ll do well in this workout
1+ 7
1+ 10
1 + 25
Rx’d
broken wallballs still sucked!
On 6/6 with 80lbs
1
1+10
1+31
Rx’d
Accessory work:
2×10 beat swing
2 sets of 3 reps with red band
Beat swing into
Pull-up
Chest to bar
Muscle-up
Crossfit Muscle Farm a Miami
Back Squat 3s – kept it flat at 185#. Less than zero in tank.
500m row
200m run
100 dubs
50 air squats
25 burpee box jumps
50 air squats
100 dubs
200m run
500m row
Just under 25 min cap rx. Now much less than zero. Miami is f ing hot.
“Let’s just put all the cardio movements into one workout.”
Crossfit Muscle Farm a Miami
Back Squat 3s – kept it flat at 185#. Less than zero in tank.
500m row
200m run
100 dubs
50 air squats
25 burpee box jumps
50 air squats
100 dubs
200m run
500m row
Just under 25 min cap rx. Now much less than zero. Miami is f ing hot.
Right arm malfunction + no engine + being a wimp on the rower + doing this solo made this workout pretty terrible. Yes, I’m full of excuses 🙂
0+77
1+7
1+27
Weights Rx’d. Wall balls to 10′ target. Jojo, I told E to make you use the men’s target from now on. You’re welcome.
You are funny…
Let’s go you gotta get that engine back…but I’ll take it.
I think you should blog more and do our workouts!!!!
Right arm malfunction + no engine + being a wimp on the rower + doing this solo made this workout pretty terrible. Yes, I’m full of excuses 🙂
0+77
1+7
1+27
Weights Rx’d. Wall balls to 10′ target. Jojo, I told E to make you use the men’s target from now on. You’re welcome.
1, 1+18, 1+41 @65
Loved this workout
great times as always w the 10a crew
Don’t care if your weight was 65# you are a BEAST of that ROWER!!!
72 – 1 – 1+11 RX
That was fun!
Katie….????
I don’t usually blog, but when I do, it’s for a good wod.
73 (oops)
1+6
1+20
rx’d
Re-test max unbroken pullups
Pronated–8 (PR by 2)
Supinated–10 (PR by 3)
I heard you drop that weight on last RD and I’m like ???????????? I can’t cycle HPC any faster… great competitive push at end.
Woops I lied. Only 7 on probated pull-ups. ????
@jojo yeah I can cycle HPC but then I died on the stupid wallballs!!!
I don’t usually blog, but when I do, it’s for a good wod.
73 (oops)
1+6
1+20
rx’d
Re-test max unbroken pullups
Pronated–8 (PR by 2)
Supinated–10 (PR by 3)
I heard you drop that weight on last RD and I’m like ???????????? I can’t cycle HPC any faster… great competitive push at end.
Woops I lied. Only 7 on probated pull-ups. ????
@jojo yeah I can cycle HPC but then I died on the stupid wallballs!!!
0+75, 1, 1+20 rx
66, 59, 1+6 rx
AM:
5K @ 27:50min
PM:
60
1
1+7
@ 75#
AM:
5K @ 27:50min
PM:
60
1
1+7
@ 75#
72
1+3
1+8
Rx
WOD:
76
1+6
1+22
HPC’s unbroken (except the second set in the last round- did those in sets of 5). T-rex arms for dayyyysssss
1+11, 1+11, 1+30
1+11, 1+11, 1+30
1+4, 1+2, 1+15 at 135
Great conditioning work!
Woah Rx+
54, 45, 42 Rx
Pretty brutal after not showing up for 3 weeks, I should probably work on my consistency of at least making it to the gym
Drop in at Frontline in Wilmington – loved the community and the coaching!
Metcon: partner wod 5 rounds split evenlyish
25 wall balls, 25 power cleans 55#, 15 burpee over box 20″
15:40
Cash out:
5x400m run with 1′ rest @1:45
100 straight leg sit ups
Double under practice
90min of restorative yoga. It’s amazing! You do poses on a pile of pillows and blankets and this masseuse/yogi comes around and gives you deep tissue releases with lavender oil.
1+8, 1+4, 1+9 @ 135
fun one!
1+8, 1+4, 1+9 @ 135
fun one!
68, 71, 1+3 @ 95 lbs.
Round 1: 70
Round 2 : 1
Round 3: 1+ 12
Rx
Round 1: 70
Round 2 : 1
Round 3: 1+ 12
Rx
65, 60, 1+1 RX