3 min AMRAP, rest 1 min:
6 min AMRAP, rest 2 min:
Complete for time:
20 Cal Row
30 Wall Balls
20 Toes-to-Bar
30 Box Jumps (24″)
20 Sumo Deadlift High Pull (Heavy)
30 Burpees
20 Shoulder to Overhead (135/95)
50 Cals Legless Row (10 Damper Setting)
3 rounds:
25 ghd situps
20 wall climbs
15/arm Turkish Get Ups w/53#
10 HSPU with 6″ deficit
5 rope climbs
TIME – 84:28
This one is worse than it looks. i thought maybe an hour for the time going into it but the first round was 28 plus mins so I knew i was in for some trouble. TGUs were the worst part and there is no movement i abhor more than it. One positive to take away from this is that I actually got some kipping hspu down with the 6″ deficit on rounds 2 & 3 when fatigue was a factor so now i know i can do them and will be able to break them out when necessary in higher volume hspu wods. Got better today but i think my annual quota is filled for the 60+ min wods
How can that workout be worse than it looks? It looks horrible!!
Took this on @ 9a … Still have the post-WOD shakes!!!
Modified virtually everything to protect shoulder and ankle:
12# WB
Step-ups instead of BJ’s (24″)
SDHP = 1.5 pood
Shoulder to Overhead = 65#
3min AMRAP = 52
6min AMRAP = 85
Total time = 31:58
Went way too hard out of the gate in the first 2 AMRAP’s. Got swallowed up by the wall balls! It’s been a long time since I’ve done most of these movements, so it was a well-deserved beat-down.
Saw this workout when I woke up and decided I needed a good beat down before heading to Lollapalooza.
16# Wall Ball, 1.5 Pood SDHP, 95# Overhead
Round 1: 61
Round 2: 92
Round 3: 33:30ish (I think)
SDHP Were way too light, but there weren’t any 2 poods left. Too many breaks overall. I wish I pushed myself a little harder through the box jumps and the burpees. Good Saturday morning Chipper.
Pre:
6mi run w/Team M3 (11min/mi)
Lateral mobility–worked out the gnarly bits
400m run
Wall-sits
10 TTB
Dynamic stretching
Metcon:
(scaled to 12# WB after Round 1, 55# Overhead, all else Rx’d)
Round 1: 35
Round 2: 60
Round 3: 34:05
Shoulders felt like death’s b*tch mother today–was slow on just about every movement, esp WB and OH. Getting some momentum in my TTB and WBs will really help.
Post: Shoulder and back mobility
Excited for rest day :D
Pre-class mobility work.
Cannot believe I survived two chippers this week. Ended up scaling this more than I planned after I got started; still trying to be smart about high volume shoulder WODs. Went down to 6# WB after first round and to 33# bar for shoulder to OH. 1 pood KB was too light, even given my fatigue at that point. Hit all the 24″ BJs at standard, but thought about DNFing more than once. Hearing Val in the background kept me going. Appreciated Anthony’s coaching on the WBs; chest was dropping. Could not feel my shoulders for some time after the row. This was a mental challenge for me, and I know I let the pain get to me.
Thought about doing CFT (I missed the follow-up because of work) tomorrow, but my body feels pretty stressed. Think I will stick to some skill and mobility work and a hot yoga class.
Off to shop for blackout curtains and complete other life-maintenance activities.
Too absorbed in yakking to post my time: 36:26
WOC:
21-15-9
OHS
Pull-Ups
I was the very very last one to finish, but that’s nothing new:
16:40.
Thanks to Glenn and Anthony for the coaching.
I need to get a whole heck of a lot better at trusting my body. I’m assuming it will come with time….much like pull ups.
Metcon Rx’d:
Round 1: 84
Round 2: 109
Round 3: 29:59
Grindy, fun one…
METCON:
Round 1: 70
Round 2: 96
Round 3: 31:20
Post: 30 min Mobility
Nice WOD, sucked in a good way, awesome start to my day!
Nice work Skins, way to stay strong!!!
@ Alex – I was bummed out you didn’t go at this bad boy with me today until I saw what you did before the 11am! Looks like a doooozy!
@ Patrick D (new post name Captain America named by my son Harrison! Harrison said “Dad, he (Pat) looks like Captain America!” – I wish I was a little stronger on those burpees and straight leg row!
This was my second time in 2 days going at the chipper for time and first time doing the full monty! I was overly sore yesterday and didn’t feel great: I did the snatch and c&j work and then got after the chipper for time with Bdub! Everything felt pretty horrible yesterday and finidhed in 17:43 (just the chipper; not the 3 min amrap and 6 min amrap)
For whatever reason, I felt pretty good going into the 11am today.
3 min – 61
6 min – 91
Chipper – 17:09
Row – felt good
WB’s @ 20# – unbroken
TTB – unbroken
Box J @ 30″ – 10,10,10 (but slow)
KB HP – unbroken
Burpees – 15 and then all over the place with a boat load of resting! Too much resting!
GTO @ 135 – felt amazingly light (10,5,5)
Straight leg row @ 10 damper – BRUTALLY SLOW!
Had a hard time walking afterwards and arms were numb!
I loved it!
Oops! My Box Jumps were NOT @ 30″….they were at 24″ for 30 reps!!
Ok, I’m the dorkness monster again… I misplaced my blue nalgene water bottle.
It’s got my wilderness medicine sticker stuffy stuff and a strange twisty top… I love that bottle… we been places.
side note …
OMG … Patrick is SOOOOOO CAPTAIN AMERICA
Wod rx
1st 65
2nd 95(I screwed up and thought we were finished a minute early. So Anthony)
Total 31:51
Thanks Anthony for doing this with me. Definitely needed someone to chase!
Btw…
CF couple games?!
@ Tery
It’s on the jerk blocks.
@ Rudy,
Just got back from France, saw todays pic., what a cute couple!! Way to go Dad!!!!
50/70/22:00
WB @ 12#
SDHP @ 1.5 pood
Sh to OH @ 65#
3min- 33- with 10 #wb
Then dropped to 6#wb to actually have form
6 min-78
Total 34:04
Thanks everyone for keeping our lil guy happy so I could finish the row! ESP Erin o! And Rudy during class of course.
Thanks Sara and Adam for the push!
35 # sdhp, 12 box jump, 50# shoulder to overhead … And now I am one beat up mommy!
Went into the box saying that I was gonna get the “beat down,” and this did not disappoint.
3min=39 with 10# wb
6min=65 with 6# wb
total 37:28? – know it was right around there
Saw how I was just barely making the line with the 10# wb in the beginning, thus decided not to knock myself out too early and scaled down to 6#. Probably 8# would have been perfect. TTB were harder than usual today, lots of singles. Think it may have been because I had a box behind me, so I could not swing as much to string at least a few more together. 16″ BJ. 35# SDHP seemed light. Burpees slow with breaks, done in 5′s. 50# shoulder to overhead, broken up into a few sets. Started last row forgetting to move damper to 10. Pretty weak mentally and physically in first half but good push from Mandie to finish it off. I haven’t done many longer WOD’s recently, and this was a good wake-up call.