Last Day to get your throwback pictures and "Most Likely to" papers in
Tracy S.
4 min Amrap
Rower (10 cals)
15 power cleans 135/95
rest 2 minutes
4 min Amrap
1 rope climb
15 KBS 35/26
2 min rest
4 min Amrap
15 double unders
10 box jumps 24/20
*Post reps and weights to comments
4 min Amrap
Rower (10 cals)
15 power cleans 135/95
rest 2 minutes
4 min Amrap
1 rope climb
15 KBS 35/26
2 min rest
4 min Amrap
15 double unders
10 box jumps 24/20
*Post reps and weights to comments
18 comments:
Warmup: 20rm 70# power snatch. WOD: 1.2rds. 2.4rds.+1 rope climb 3.5rds+15 singles. Choosing to do the rowing and PC last wasn't a smart idea. I was already smoked by the time I got to the PC. Feeling like box jumps are my best movement in crossfit. Being able to cycle them fast got me an extra round I think. Oh and did I underestimate the 20rm power snatch during warmup! Way harder than I thought.
Power cleans 95#.
Warm-up: 20 RM power snatch: 65#.
WOD:
1st AMRAP: 2 rounds (95# cleans)
2nd AMRAP: 4 rounds
3rd AMRAP: 3 rounds + 52 (subbed 45 singles for 15 DUs and got through 45 singles and 7 box jumps of the 4th round).
Warmup: 20 RM Pwr Snatch @ 65#
WOD
Row/Cleans: 2 rds @ 80#
Rope/KBS: 3 rds @ 35# with 3:1 lay downs for rope
JR/Box: 3 rds + 8 with 5 DU per rd
20 rm 95# warmup ps
AMRAP 1-2 rds the row and 11 PC at 115#
AMRAP2 3 rds
AMRAP3. 4 rds
WOD:
1st AMRAP 2 rounds (65# Cleans)
2nd AMRAP 3 Rounds (knot rope 26# KB)
3rd AMRAP 3 rounds (I finally got my DU I can only do 10 in a row)
1)2+10 95#
2)4+4
3)5 10du's/20" box
Warmup:
20RM 80# Power Snatch
WOD:
1st AMRAP - 2 rounds (80# Cleans)
2nd AMRAP - 2 rounds + 12 (did complete Rope climb in 1st round, then 3:1 Lay down for the second and third round). So the + 12 was 1 of 3:1 lay downs and 11 KBS. 26# Kettlebell
3rd AMRAP - 3 rounds + 45 singles
I started with the third one and had the rope climb last. First time doing rope climbs in a WOD at Apex. The rope climbs have been my nemesis at the Spartan Races. So I was pretty excited to see this come up in the WOD today. I got up the knotted rope pretty easily the first time. So I was pretty stoked by that. Problem was when I got back to it for the second time, I only got about half way up. My grip was completely smoked. So I decided to do the lay down get ups for the second and third round to keep moving so I could get back to the Kettlebell. My forearms were completely toasted by the end!
Warm-up: 20 RM Pwr Snatch 55#
WOD:
AMRAP1- 2 rds @ 65# (definitely felt a lot heavier than I had anticipated given my few practice attempts).
AMRAP2- 3 rds (first time doing regular rope climbs since WAY back when.. at the "old" box, before Quinlyn.)
AMRAP3- 4 rds + 5, (can't string DU's so I did 15 single, double, single, double).
20rep snatch: 53#
1: 2rds flat, 55# cleans
2: 3rds + rope/1 kbs, laydowns/26# (started on this station)
3: 4rds + 35, singles/16"
oh and i'm still doing the pullup challenge - today I did 2/3/2/2/2. keep forgetting to do the pushups but my shoulders aren't too sad about that ha..
Oh forgot to add my pull up challenge. I finally got to W1D5. 4/3/3/3/4. Even though I am doing this quite slowly, I am seeing improvement in my pull ups. My push ups are now at 20/13/10.
#1 - 2 rds / 45#
#2 - 3 rds / 26.5#
#3 - 4 rds (45 singles, 20" box)
Actually really liked the rope climb! This wod ended up being way more intense than I originally thought it'd be!
Frank, glad to see the pullups are helping!
We actually have 1 more week, it's a 5 weeks program
1st: 2 Rds + 9 @ 95#
2nd: 4 Rds
3rd: 4 Rds (Singles)
Warm up: 95#
1st 2rds plus 10cals and 5 cleans 80#
2nd 3rds plus 1 35#kb floor pull ups 3:1
3rd 4rds single unders 20" box
Felt so good to be back after a 2 week back issue!
Warmup-60# 20 rep snatch - last 3 snatches were a challenge to hold onto.
WOD-
Row/Cleans- 2rds + 7 cal.
Rope/KBS: 2rds + 1 Rope laydown/get up.
JR/Box: 4rds + 27 SJR.
Liked this WOD but having the rope climbs last, killed my forearms.
Forgot...Power Cleans @ 75#.
Post a Comment