This workout was a killer. I don’t think I’ve seen everybody looking quite as dead during a workout. I believe this is also the first workout containing pullups that Erin did entirely with the purple band (the lightest) - Awesome Erin - non-assisted pullups are just around the corner.
WOD
3 rounds for time of:
50 Box Jumps (Rx: 24″)
21 Deadlifts (Rx: 185 / 135 lbs)
30 Pullups
Chris
24:15
Rx
Pat
25:57
Rx
Erin
34:13
115 lb / Purple Band / 20″ Box
Sorry this is going up a bit late folks. Everyone that missed the Beast Skills seminar missed a great one
Sometimes when you look at the whiteboard, the WOD just looks too easy. It isn’t until you’re halfway through that you realize just what it is you’ve gotten yourself into. Today was one of those WODs.
The focus of today’s WOD was the Push Press - everyone made some really good improvement on their technique, remembering to involve the hips and to keep a straight bar path. Keep up the good work, team!
Push Press and Run
For time:
400 m run
21 Push Press
400 m run
18 Push Press
400 m run
15 Push Press
400 m run
12 Push Press
Scaling:
Big Dawgs: 115 (m) / 85 (w)
Porch: 115 (m) / 85 (w) modify reps to 15-12-9-6
Pack: 95 (m) / 65 (w) modify reps to 15-12-9-6
Jim
21:56
Big Dawg
Cougar
17:55
65# @ 21-18-15-12
Kim
14:16
Pack
Ian
17:55
Pack
Talissa
12:43
“Mutt” (Ring Rows & Run)
The Zone: are you on it? Why or why not? Post to comments.
A couple people wanted another shot at being a ninja after last month so we decided to give it to them.
This workout was originally scheduled for Saturday, but since Chris was the only one who made it that morning we gave him the option of choosing his WOD. He decided to do something different.
So, we saved this workout for today so everyone would have a chance to join the fun. Strangely, Chris was a no-show. Coincidence? You tell me…
Metcon Ninja
11 Ball Slams
11 Burpees
11 Pullups
7 rounds for time.
Are you a metcon ninja? Rate your time:
Under 18:00 = Metcon Ninja
18:00 - 20:00 = Ninja in Training
Over 20:00 = Keep training, Grasshopper
Today most of our Saturday regulars couldn’t make it, so Chris got to hit the WOD on his own. He did a great job, and we were able to take a good video, which we’ll post as soon as the editing is finished.
WOD
For time, 21-15-9 of:
Sumo Deadlift High Pulls (95lb)
Ring Dips
After the WOD, Chris wanted more so we finished with a round of Tabata Situps (Decline, Butterfly).
Remember - besides a full squat, you have to hit the target (and by extention, THE WALL) for the rep to count! Accuracy when you’ve just sprinted through 100 wall ball shots can be tough and builds not only physical mettle but mental as well.
WOD
“Karen”
150 Wall Ball Shots for time
plus
21-15-9 for time of:
Push Presses (75/55 lbs)
Ring Rows
Kettlebell Swings (24k/16k)