Thanks to all of the CFD for everything you do.
As many rounds as possible in 20 minutes of:
10 Medicine Ball Cleans (20/14)
10 Pull-ups
10 Medicine Ball Sit-ups
10 Push Press (75/55)
Competitor’s Conditioning
20 minute AMRAP of:
3 Snatches (155/105) (Squat or Power)
7 Handstand Push-ups
3 Muscle-Ups
7 Push Jerk (155/105)
Post rounds to comments.
This time last year… Sommer wrote Gusto or Bust!
Bamboo bar bench press, 5 x 10 reps @ 1 pood each side for 3 then 1 pood + 5# for 2
Bamboo bar Overhead Squat, 1-2-3-4-5 reps @ 1 pood
Been way too long since i’ve toyed with the bamboo bar so definitely need to add it back into my accessory work moving forward
+
Competitor’s Conditioning
20 min amrap:
3 Snatch – 155#
7 hspu
3 muscle up
7 push jerks – 155#
ROUNDS – 10 + 3 snatch
Did all power snatch which were all unbroken, hspu were unbroken, mu – unbroken, jerks were all unbroken except round 9 which was 6+1. rough wod and committing to picking up the bar for the jerks was the worst part of this one. great effort by those in the 9am competitor’s wod crew
JK at the 9am? On a Saturday?!?! What can I say, woke up and couldn’t resist this WOD. Snatches, MUs, HSPUs are all my faves (screw those stupid jerks though).
3rds + 3 jerks
Lots, lots, lots of time just sitting around waiting for another rep while Alex just kept moving through them. Awesome to watch.
Only time I could make it in was 8am today, so I dragged myself to the box bright and early on a Saturday.
Metcon rx’ed: 8 rounds even
I thought 10-12 was a possibility going into it, but I was dead wrong. Nothing really killed me, but all the movements took time. I didn’t really hustle, but all movements unbroken without any real breaks in between sets.
Used 12# mb, 1st round with black band then added a red for the rest of the rounds, pp at 44#. 7 rounds, 7 cleans.
At gym today
Metcon – 7rds and 6 mb cleans; used 40# for PP and jumping pull ups
Bench – 1×5 @ 135, 1×3 @ 165, 1×2 @ 195, AMRAP 1×8 @ 205
Pull Ups – No weight added, 1×5, 1×3, 1×2 and AMRAP 1×5
Meant 40# dumbells
Fighting off the last of a hacking cough this week, felt good enough to finally make it in. Started the WOD…felt worse. Here’s hoping this kicked the last of the ick right out of my body.
Pull ups were with grey and red band, actually felt really good and may be able to go down a band soon.
4 round + 5PP
Who knew that there was not a regular noon
class for me to bully on Saturday???? Not me
apparently. Fortunately Kelly!!!!!! let me join her for
today’s competitor wod. Goal was 11 rounds
to beat Alex at his own game. That went out the
window when my first round took 2:05 and I realized
that the pace I was on would still leave
me short of him. Quickly modified my goal to
4 or 5 rounds and changed my rabbit to
JK and Cam. Finished with 4 rounds and 2 muscle
ups into round 5. Snatches got ugly and
heavy (like my first wife), then failed my 3rd muscle up
3 times in round 5 as time was winding down.
Finally did it after the bell and finished the jerks
for good measure @20:48. I see why Alex is
a competitor and I am stuck in the land of
mediocrity. Forever.
Thanks Kelly!!!!!!
11:00am class today:
I actually thought we were done for the day after the special pre-WOD “circuit” we did… but I thought wrong. lol
Metcon: 6 rounds + 4 pull-ups. Still struggling with the kips, but looking forward to using some of the stuff Kurt showed me today to help with my shoulder mobility!
That wife blast was solid Bob.
I couldn’t make the morning session so got this in solo at 1 pm.
Made up yesterday’s strength volume
A1) 4×2 jerk EMOM- 215# for rd 1-2, 225# for 3-4
B1) EOMOM jerk EOMOM – 245#, 260#, (265), (265)
C1) press 135#–9 reps.
These numbers are all where they were 6 months ago, frustration setting in.
Did today’s competitors WOD. Nothing like doing 20 min AMRAPs solo. Thankfully Kelly cheered me on.
6+1 snatch. Lower back getting tight in last 5 minutes. Muscle ups and Hspu unbroken except round 6 of Hspu. Broke jerks into 4-3 each round except 6 which was 3-2-2. Snatches singles.
D1) 4×12 reverse hypers @ 180#
D2) 4×25 black band pull aparts
E1) orange banded static holds on GHD 2x
E2) red banded GHD sit-ups 2×20
Any way I can get a coach to go in at 8 am tomorrow?
@Drew- Sorry charlie, I don’t function that early and am also going to church anyways later in the morning… :/