For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run
A. Bryan – 18:51. Christy (45#) – 21:55.
14:46 rx at home. All power snatches…15/8/7, 12/8, 10. PU 12/10/8, 12/8, 10
18:25
Dropped Weight to 55 and was glad I did. Also modified pull ups to 20 – 15 – 10. Did 100 DU to warm up and got my groove back.
13:20…As Rx plus a bit farther on the runs as I saw a bit of a theme with a few of the guys running 500 meters. Clean and jerks throughout (20/6/4, 8/7/5, 10) and u/b on all pullups.
…finished by playing around and finally got my son (9 years old) to do a WOD. He just finished select ice hockey tryouts and is motivated for the season.
Modified this a bit…
Not confident enough for THAT many GTO’s.
30 KB swings 10 GTO (75#)
30 pull-ups
20 KB swings 10 GTO (75#)
20 pull-ups
10 KB 10 GTO
10 pull-ups
14:54
KBS are an excellent substitution for GTO. Good call!
Didn’t look at the clock. Over 20 though. Knee is doing better thanks for asking! It gives me issues when I catch heavy weight below parallel. It’s diagnosed as bi par patella, patwella femoral syndrome or chondromalacia. I try to mobilize and ice and it seems to help
Do you live in a state that has legal cannabis? If so, check out the CBD oil. It works miracles on inflammatory pain!
I modified this a bit to make it a partner wod 🙂
50 g2oh
50 pullups
400 m run together
30 g2oh
30 pullups
400 m run together
20 g2oh
20 pullups
400 m run together
1 partner working at a time on g2oh and Pull-ups.
18:02
Looks fun!
It was fun like this:)
Hit the pavement 3.8 miles 8:28 pace. Saving this for Sunday. Day of rest tomorrow
Fun one to save!
20:27 RX
500 m run
Great job, Chris!
15:33 rx
Smoke show
Super fast!
18:46. Clean & jerks-ugh.
Started with some squat snatch work since I suck at it. Worked up to 155 failed at 165
Today’s metcon, 15:30 (lowered the pull ups each round to 15,10,5)
Great job, Adam!
Rx 35 min. Can’t do Kipping pull-ups very well so did strict pull-ups which took time.
Next time you might consider cutting the strict reps each round. For example, I did strict but did 20, 15, 10 for the rounds instead of the prescribed kipping numbers.
Did the front squat max which I didn’t have a reference so my max is 275 attempted 300 but felt shaky…
Today’s metcon 17:32 Rx
PR star!
Rx 16:27
Great job!
Here’s what I did today:
Part A- (Borrowed some things I missed from earlier in the week)
Three Sets;
Ring Dips x 10
Goat Bag Swings x 10
Part B- (Modified today’s Part A for knee and hip and desire not to kip)
30 Burpees
20 Strict Pull-Ups
500m row
20 Burpees
15 Strict Pull-Ups
500m row
10 Burpees
10 Strict Pull-Ups
500m row
12:46
15:25 Rx
Good luck, Michael!
15:54, Rx with 500m run. Yay weekend
Woo hoo!
Rx-18:09
There you are! I’ve been wondering what happened to you!
My schedual has been crazy. I have been going back and forth between performance and comp as well. I’ll start posting more now that it’s back to normal
22:17 – @30kg with one of those fixed weight bars
Sub 500m row for run
Awesome job!