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Friday 10112013

10
Oct

Friday 10112013

Bring a friend day!

Bring a friend day!

Fitness

A.  Every 90 Secs for 6 Sets

8-10 x Close Grip Push-ups w/a 1 sec Pause 

8-10 x Pull-ups 

B.  AFAP 

30 – 20 – 10 

Wallball Push Presses 

Calorie Row 

Performance 

A.  Every 90 Secs for 6 Sets 

3 x Clean and Jerks 

B.  AFAP 

30 – 20 – 10 

Push Presses @ 95lb/65lb 

60 – 40 – 20 

Double-unders 

Runs

300m – 200m – 100m 

100M <-> to the grass  

1st round should look like:  30 x Push Presses, 60 x Double-unders, 300M Run  

Followed by 15 x Pull-ups after each set  

Sport 

A.  Every 90 Secs for 6 Sets 

1 x Clean Deadlift + 1 x Power Clean + 1 x Squat Clean 

B.  AFAP 

30 – 20 – 10 

Push Presses @ 115lb/85lb 

60 – 40 – 20 

Double-unders 

Runs 

300m – 200m – 100m 

Followed by 5/3 x muscle-ups after each set  

-Post results under comments  

 

 

 

14 Responses

  1. Sara Jech

    A. C & J @ 85lbs……. Didn’t push it today.. With so many Push Presses in the WOD, I knew elbow would be sore already

    B. 11:44
    Push Presses @ 65lbs
    All DUs… Dropped my barbell right on my rope handle and it shattered 🙁 Sad day!!!!!!!!!!!
    Pull ups with Red Band…. Hands pretty sore…

    Looking forward to a relaxing and light weekend….. Feeling a little run down!

  2. Malachi Johnson

    A.) 185, 185, 185, 205, 205, 205
    B.) 95lbs for push press, singles x3, pull ups with band….12:31

    That was a good workout. I enjoyed it. Nice Job 5:30 AM crew!!!!

  3. Holly T

    A. 75#
    B. push presses @65# and pull ups with red band.
    felt so good to be back after a week and a half of being sick! It was a great morning crew this morning!

  4. Nicole Chovan

    Sport
    A. 125/135/135/145/145/145
    B. 13:42 I’m with Jim…Push Presses destroyed me. Broke them into sets of 10. Could feel my lumbar curve start to fall apart.
    Made all my muscle ups, except my hands are still doing funny things.

    Practiced MU and dips. Went okay, need to work on hand positioning.
    Lots and lots of mobility, my shoulders are super tight.

  5. Susan Kian

    A. Done with really light weight…I felt kind of guilty because it was way way too easy. But then I just practiced technique…

    The workout went badly because I couldn’t do muscle ups again. After class Nate told me I was doing a wierd pendulum swing that I don’t normally do. I tried one without pushing off the box and just from a dead hang and it felt totally normal again. ..so I guess I’m cured.

    I need a rest day. My hands are ripped to shreds and I’m extremely tired.

  6. Susan Kian

    A. Done with really light weight…I felt kind of guilty because it was way way too easy. But then I just practiced technique…

    The workout went badly because I couldn’t do muscle ups again. After class Nate told me I was doing a wierd pendulum swing that I don’t normally do. I tried one without pushing off the box and just from a dead hang and it felt totally normal again. ..so I guess I’m cured.

    I need a rest day. My hands are ripped to shreds and I’m extremely tired.

  7. Megan

    65# clean and jerk
    45# push presses
    Singles
    Green banded pull ups
    12:20
    Great WOD feeling pretty spent after the week!

  8. Staci Vinz

    Sport:
    A. 125-125-135-135-145-160 (probably should of gone heavier sooner).
    B. 12:38 Rx. This WOD was not as bad as I was anticipating. PP felt great and MU’s are getting much better.

  9. Cory L

    Performance
    A. 65lbs. Went deep for the cleans to open up more hip ROM. Next week I may increase weight.
    B. 12:00. Was able to string together some DUs (10-20-ish at a time) until I got to about 40 and I was failing every other. Switched back to SUs. Good practice I need to keep up on those. Have a lighter rope coming, too, which might also help. PUs are what got me, though, even with black band.