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Wednesday 04302014

29
Apr

Wednesday 04302014

Scott

Scott

Fitness 

A.  EMOM – 10 Mins 

5 x DB Thrusters (Build) 

B.  AFAP 

150 x Russian Swings 

75 x Wallballs 

15 Min Cap 

Performance 

A.  EMOM – 10 Mins 

3 x Power Cleans (Focus on speed through the finish) 

B.  Masters Qualifier WOD 

AFAP 

100 x Pull-ups 

100 x Wallballs @ 20lb/14lb 

15 Min Cap 

-Scale accordingly, not everyone can safely do 100 pull-ups in a workout. 

-Post results under comments  

 

13 Responses

  1. Carrie

    Performance.
    A. 85×3 95×2 105×2 115×2 125 x1 felt good
    B. 14:08 75 pull ups with thin green and red. Prob should’ve done less. Needed to rest a lot. 100WBs. 14#.

  2. Joel

    Still recovering from the wrist sprain so did everything with left arm:
    Fitness
    A. 6 sets at 22.5 and 4 at 25. Went through the motions with the other arm.
    B. Nasty WOD. 1 pood for swings. Did front squats with a 16# ball. 11:00.

  3. Sara G

    Performance
    A. 65×3, 70, 75, 80, 85, 90, 95, 100
    B. 12:44 – 50 PU’s w/blue band, 50 american swings w/blue KB (too light, should’ve used yellow), 14# WB

  4. Marcy

    Performance
    A. partnered with Julie (great work!) 5 rounds @45; 5 rounds @50 (really trying to work on form, or my lack there of!) Thanks so much
    for all your help Coach Juli! 🙂
    B. 13:46
    Pullups: medium green & skinny blue bands – first 20 were strict, then did kipping in 15, 15, 10, 10, 10, 10, 5, 5 = 100
    100 wallballs w/8lb. ball. Did them 20, 15, 15, 10, 10, 10, 10, 10 = 100
    I really didn’t even expect to be able to finish, surely didn’t expect to finish before 15 minutes! Wow! Felt frickin amazing!

    1. Marcy

      Not much difference but realized the 2nd set of 5 for part A was actually @55 lbs. Don’t want to rob myself of 5 lbs. when everyone else is lifting lots more! 🙂

  5. Susan Kian

    100 wb
    100 kb swings
    30 MU progressions
    30 dips
    Ghd slow 30
    Back raises 30
    Core work with med ball
    Shoulder mobility
    15 min rowing

    Cfp strength from 5-6
    Realizing getting back to where I was last summer is going to be a lot of work :/

  6. Staci Vinz

    Sport:
    A. 125-125-125-135-135-145-145-155-155-155
    B. Pendlay Rows 85-95-100
    DB step ups 30-40-40
    C. 10 pistols/5 HSPU- worked on form and keeping hands closer together and inside 34″. Actually felt good today.
    D. 12:52 w/ 14# WB

  7. Paul Bye

    Performance
    Warmup. Hit 249m twice
    A. 135-155×8-175 on last set. Still work to do on elbows.
    B. 13:11 – 75x jumping pull-ups, 100x wallballs @20#. Definitely burned out by the end.

  8. Mark Michalski

    Performance:
    A. 3 x Power Cleans – 135-135-135-155-155-155-175-175-175-175

    B. AFAP (finished right around 14:00)

    100 x Pull-ups w/ green band

    100 x Wallballs @ 14lb

    This was a good workout to get back into the swing of things. I’ll definitely be sore the next couple of days!

  9. Laura S

    A. PC up to 80#. Kept it light. Wanted to make sure my elbows were okay.
    **Fitness**
    B. 1 pood, 10# ball: 13:06
    felt good. and my elbows are feeling great since I’m posting this on Thursday.