Day 2
WOD 150929
warm-up – Coach’s Choice
A1. 15 ghd sit-ups – OR – 25 abmat sit-ups, rest 30sec then A2
A2. 1 squat clean + 6 total front rack step-ups (3R+3L), rest 2min then back to A1, x 3
-rest as needed-
B. 6 sets @ 80-90% effort
12 pull-ups – OR – 6 bar muscle-ups
run 200’
rest 30sec
+
50 wall balls AFAP
C. post WOD body maintenance
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Pull-ups/20lbs wallball
1: :50
2: :56
3: :52
4: :53
5: :51
6: :51
(3:09 – 50 wallballs)
10:40 for the 6 sets (pull-ups/run) and 14# wb including all the rest
wb were 40-5-5
135, 145, 155, 165lb clean&step ups 12″
regular kipping pull ups averaging 46s/round.
50 wallballs unbroken in 1:43 (9:19 total elapsed time)
Did the squat clean/ghd rounds get increased by a round?
We did 4 rounds
A. 185# throughout, clean/step-ups 12″ (we did 3 rounds)
B. butterflies. rounds were around :39 seconds (we ran inside because of the rain)
unbroken wallballs in 1:39
*wallballs went way better than I thought they were gonna go. Was starting to get dicey but I didn’t get to the point where I was leaving the ground and didn’t get fumbly with any. Definitely was winded at the end though. Had no game plan except to hang on until I felt I was at (-2) which never happened.
At this rate, I should be able to finish Karen in 4:57
hashtag something
Warmup – Run 5K – 25:11 (worst in 3 years) Boo
A. 185#, 12″, 3 rounds
B. Butterfly Pullups, 6 rounds in 6:26. Ran inside
C. 50 WB unbroken 1:39. Started at 7:00 on clock, ended 8:39
135#
11:52 bmu’s rip on #35
Don’t remeber time when I started wb
Went 20,10,10,10
Beast them BMUs, Scott!
135, 145, 145
6 rds 7:21
Wb 1:46