Wed, Nov 15th and Thurs, Nov 16th

14
Nov

Wed, Nov 15th and Thurs, Nov 16th

Wednesday Oly WOD

Complete 5 sets of 3 touch-and-go repetitions of the following complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Clean Pull
5-5-5-5

Original Bear Complex Rules

CrossFit WOD

Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower

Score is total calories rowed.

Post total number of calories, and number of rounds to Comments. Compare to 10/31/16.

Cash-Out
5 x Max Effort Dips

Rest as needed between sets. If you cannot do 2 dips in a row, do bar dips or push-ups instead. If you can do more than 8 ring dips, consider weighting your dips or slowing your tempo.

33 Responses

  1. robseda

    Mainsite wod from 11/3:
    20 min amrap
    20-cal. row
    15 dips
    10 Turkish get-ups, 50-lb. dumbbell
    3+6 – hard to keep moving through the TGUs

  2. BAston

    Last Thursday’s wod (50 PP @ 95#, 50 cal row, 50 BJ, 50 cal row, 50 PP)

    Time: 18:25 (subbed 50 step ups at 24″ – too short to attempt 30″)

    50 GHD’s

  3. D-Nice

    baby bear complex: 75-80-85-90(f)-90(f)
    failed the final push press at 90 both times

    clean pulls: 100-110-115-125-135
    felt super solid in these pulls today!

    1. Alice

      Wednesday PM OG
      50-40-30-20-10
      ghd sit-up
      hip extension
      — 14:29 (pr)

      max effort strict pull-ups: 7-6-5-7-8

      mu progression work with Liz

    1. Matt

      Wednesday PM OG

      Chins
      16-16-14-12-10

      Happy Cindy
      152 rounds as rx’d, but only 3 calories in the last, poorly timed round. Damn, DTM got me by 3 calories, shoulda rowed faster.

      Derek’s Shoulder Protocol Day 10

  4. dtm

    Every 2 Minutes for 10 Rounds
    3 Reps of Oly Complex w/ 50# DBs
    PC/FS/PP/FS/PP

    Lots of brain farts leading to extra power cleans.

  5. LaurenMargaret

    Wednesday OLY
    Baby Bear Complex
    55, 60, 70, 75(failed on final push press), 75

    Clean Pulls
    85, 90, 95, 100

    1. LaurenMargaret

      Thursday WOD (Happy Cindy)
      88 Cals (13, 12, 13, 13, 13, 12, 12)
      7+3 Rounds (thin red band kipping pull-ups, knee push-ups)

  6. D-Nice

    96 calories
    8 rounds

    scales:
    banded pull ups
    push ups on 24″ box

    dips practice
    4 sets of 3 push ups and one set of 2 push ups
    lol 2 many push ups

  7. Rekas

    modified with sit-ups
    88 calories (14.15.15.15.15.14)
    6+ rounds

    ring-dips 4-4-4-4-4

    Nice work 7pm! You guys are awesome!!!

  8. AllisonR

    Wednesday OLY: 55-60-65-70-70 Had a hard time with the push press from the back

    Thursday: 7+5 – 50something cals