19
Jun
Tuesday, June 20th
Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
4pm at the roofdeck on the corner of 91st and 3rd Ave.
WOD
10 Rounds:
Start at the bottom of the hill.
Run one hill sprint.
Walk down the hill to recover.
If you have one, wear a stopwatch and record your times.
Compare to 10/2/16, and post times to Comments.
Cash-Out:
Accumulate 5 minutes in a hollow hold.
Runs: somewhere between 22-26 each time
Hollows: check. Ouch. But check.
10 hill sprints
25 – 31 secs most of the middle rounds at 29
Accumulate 5 mins in a hollow hold
Check but brought knees in halfway through
Eight Reasons Everyone Should Do Sprints
“Where does the power come from to see the race to its end?“
“From within.”
—Chariots of Fire
Alas, my knee isn’t ready for the fire just yet.
Hollows: 10:38, with hands mostly at my sides.
Feel the rhythm, feel the rhyme…
Slowest run at 39. Fastest 35, most around 38.
Accumulated 5 min in hollow hold (knees in for most of it)
I will be having a fun obstacle course warm up for 7 & 8 pm if anyone is interesting coming to try it out!
I like your style, a bribe to do this wod
Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor)
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Inverted Barbell Row (1 second pause)
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms
For Time:
25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Barbell-Facing Burpees
7:38 Rx’d
ACTIVATION
500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks
5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms
Barbell Warmup with an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
STRICT GYMNASTICS
Minutes 0:00 – 5:00:
1 Wall walk
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Inverted Barbell Row (1 second pause)
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms
For Time: “DOWN SWINGING”
25/20 Calorie Assault
1000 Meter Row
30 Kettlebell Swings (53/35)
20 Barbell-Facing Burpees
7:44 Rx’d
hill sprints with the fresh air crew:
28-27-27-28-28-28-29-29-29-29
hollow hold: 9:50
[hands at sides after 40sec/30sec]
Max Strict HSPU: 14/12/8/7/6
Max Hollows:1:23/1:01/:42/:46/41
30-20-10
Dead high-pulls 35#dbs
Single DB Thurster 35# db
6:38
For Matt:
https://www.metro.us/news/politics/ben-sasse-nickelback-emails
Hotel wod
30-20-10
20# Wallballs (adding the s makes this word look funny to me for some reason…)
50# alternating Dumbbell snatch
2×50 Farmers carry walking lunge steps
11:10
#dispensary
I think you’re just laughing at the word “balls”
Hill sprints..best 33s worst 40s
5 min hollow hold mostly with bent knees ????
Made up yesterday’s, and after much internal debate, decided to modify to preserve load stimulus instead of movement pattern
E2MOM
4 rack pulls at 355
4 strict c2b
12 push-ups
Woof
Made up yesterday’s, and after much internal debate, decided to modify to preserve load stimulus instead of movement pattern
E2MOM
4 rack pulls at 355
4 strict c2b
12 push-ups
Woof
Went out for a nice run around the bridal path with Ollie. Beautiful out!
10 hill sprints
Best: 26
Worst: 30
Cash-out: maybe tomorrow
10 hill sprints
Best: 26
Worst: 30
Cash-out: maybe tomorrow
I thought we only ran on Sundays
24
28
Hahahahhahahaha…
WOD:
Best 30 seconds worst 37 seconds
Did the hollow rock hold but defffffinitely didnt have great form
50 du’s
40 push press (2×25# dumbells)
30 wall balls (14#)
20 burpees
10 t2b
5 hspu
9:13
50 ring dips, 50 push ups in sets of 10. Thin red band for dips
WOD:
Best 30 seconds worst 37 seconds
Did the hollow rock hold but defffffinitely didnt have great form
50 du’s
40 push press (2×25# dumbells)
30 wall balls (14#)
20 burpees
10 t2b
5 hspu
9:13
50 ring dips, 50 push ups in sets of 10. Thin red band for dips
Chasing Caleb and Richie-the-scorpion
27-27-28-28-27-28-26-27-27-27
Chasing Caleb and Richie-the-scorpion
27-27-28-28-27-28-26-27-27-27
Hollow 7:31. 0:50 at first, then quickly deteriorated to single leg up for way smaller chunks
Watching Chad’s amazing obstacle course rx
Chasing Caleb and Richie-the-scorpion
27-27-28-28-27-28-26-27-27-27
Hollow 7:31. 0:50 at first, then quickly deteriorated to single leg up for way smaller chunks
Watching Chad’s amazing obstacle course rx
10 Hill sprints
32-33-33-34-34-35-36-35-35-34
35-33-35-36-36-35-33-35-36-36 on 10/2/16
Hollow Hold
Basically 10 on 10 off
total time 9:25
Runs 30-38.
Cash out: 7:35
Runs 30-38.
Cash out: 7:35
[email protected] DL-185(5)-215(5)-245(5) 5×[email protected]
[email protected] hillsprints w/20lb vest, not sure of time
Ran w/Efrain #noonerunsalone
10 hill sprints
23/23/23/23/22/23/23/24/24/23
5 min hollow hold
10:30 mostly hands by my side
10 hill sprints
23/23/23/23/22/23/23/24/24/23
5 min hollow hold
10:30 mostly hands by my side
24-Fastest; 32 slowest.
24/25/26/27/27/27/27/32/28/31
Obstacle course warm up was awesome. Thanks Chad!
Fastest: 20
Slowest: 30
Might have started out too fast..
Fastest: 20
Slowest: 30
Might have started out too fast..
assbike aerobics.
ascending 100c efforts for a total 500c
100c 10mins
100c 9mins
100c 8mins
100c 7:48mins
100c 7:42
ouch. 10min cool down
assbike aerobics.
ascending 100c efforts for a total 500c
100c 10mins
100c 9mins
100c 8mins
100c 7:48mins
100c 7:42
ouch. 10min cool down