Coach Julia ....how's the view from up there?
2 Part WOD
Part 1: 200m run OTM for 10 min. If you fail to complete your work will conclude following the running.
Rest 3 minutes between part 1 and 2
Part 2: 21-15-9
Power clean 95/65
Box Jump 24/20 games standard
*following each set of box jumps complete 5 wall climbs
*Post weights and time to comments
Tony working his way up the ladder
*Post weights and time to comments
Tony working his way up the ladder
24 comments:
8:41 75# 24"box. The run was brutal.
6:18 80# / 24" bj / 5 wall climbs
Legs are still throttled but felt good to wod.
Strict Press @ 110# [PR]
20RM Lunges @ 80#
The running was brutal, tried to shut off my mind and just keep pace with any of my nearest 6'ers.
WOD #2: 8:31 @ 55" scaled to 3 wall climbs
Warm-up: Finished 20Rep max overhead lunge at 95#. Probably could have done 115#
WOD:
Part 1: Hovered around 36-38 for the first 4 runs, 38-41 for the next 4, then went 36 and 35 for the last two.
Part 2: 7:10 RX
Row
WOD:
8:52
45# PC
16# box
5 WC 1st rd
4 WC 2nd rd
3 WC 3rd round
It felt good to jump on a box! Flew through the PC. Umnnn not so much on WC. Definite weakness.
On the run i hovered around 45-50.
8:27 80#, 25" box jump, 5 wall climbs.
Not sure what was up today but I didn't feel real good. Should've done much better on the WOD.
That's a 24" box jump. Type-o
9:17 80# 24#
I need to run more
WU: 55# 20 rep overhead lunge
WOD:
1-200m emom 10 min
2-7:28/45#/20"/5 wall climbs
Felt good to be back :)
Wod 8:49 95#/20"box step up/5,4,3 wc
Run-100s
Warm up 215x5 strict press, 245x5 push press, 275x4 push jerk
Disappointed with my running tonite. 7:48 on the wod Rx. Wanted to hit some more skill work but was spent so will save for tmrw.
9:25 on the WOD; 50#, 24", 5-3-2 on the wall climbs. Tough stuff - after that run I was wiped out. Everybody was on their box jumps and that was my "uh oh" moment as I was finishing my cleans, lol.
85# overhead lunge
10x200's no idea the times
7:49 RX
95# sp
125# pp
255# pj
95# oh lunge 20rm
row instead of run
6:44 80#
155# pj*
35# sp, 55# pp, 75# pj/35# 20rep OH lunges - really wished my shoulders were fresher for that..
150m runs, 7:27 45#/16"/5-4-3 ROM
My first comment - today was awesome the most wiped out I've been yet
9:00 min 50#
20" BOx
5-4-3
150m runs
8:08 55# 20"box 5 wc's
150 m run - 50-55 secs
9:55, 55#, 20", 5 wc
Thanks to the entire group, esp Bekah and Wags, for getting me through. After 4 weeks of taking it easier to get through being sick, I put everything out on the table. Today's wod was the exact definition of emptying the tank. I actually started crying when I was done.
The runs killed me 200m for 1-5 dropped to 150m 6-9 then 200 for last. I never would have made it to part 2 if Tanya hadn't dropped me to the 150s.
8:19
55#
(using lighter weights for the next two weeks to try and go faster!)
Wod:
6:32 Rx
8:37. 55#.
Sorry fellow 6 am-ers. But we only did 9 sprints.
Julia, did you win the master's division for the Rally in the Valley? Congratulations!
8:12 45#/16"/3-2-1 (3 second hold)
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