If you weren’t sore yet…

8
Dec

If you weren’t sore yet…

Deadlifts x3
60-65-70-75%

50 Wall Balls (20/14# @ 10’)
50 Deadlifts (185/135#/50%)
50 HSPU

*every time you break the wall balls/HSPU, hold the barbell for 15 seconds

Comfort Zone

21 Responses

  1. Mario B.

    Group AMRAP in 4
    10 jumping jacks
    10 lunges
    5 push-up
    5 squats

    Deadlifts x3
    60-65-70-75%

    WU-155 185-205-215-235

    50 Wall Balls (20/14# @ 10’) #14, Did 30, held bar then did 20
    50 Deadlifts (185/135#/50%) 50% = #155 Broke them up 10-10-10-10-5-5
    50 HSPU Scaled to Push up with abmat, 15-15-10-10-5-5.
    SO had to hold the bar 6 times for 15 sec.
    Time: 11:30

    Was an Arm killer.

    *every time you break the wall balls/HSPU, hold the barbell for 15 seconds

  2. MARK D

    MOB = Group Wu & MOB

    Deadlifts x3
    60-65-70-75%

    WOD – *every time you break the wall balls/HSPU, hold the barbell for 15 seconds
    50 Wall Balls (20/14# @ 10’) – 14#
    50 Deadlifts (185/135#/50%) – 135#
    50 HSPU – 20 Pike PUs then switch to AbMat for 30

    TIME: 15:07…thanks for the training tips Matt & Shane

  3. Deadlifts x3
    60-65-70-75%
    175-225-235-255-275
    50 Wall Balls (20# @ 10’) – Unbroken
    50 Deadlifts (175#) – 15-10-10-8-7
    50 HSPU – Pike 6-4 Then AbMat 9-9-8-8-6

    The 50 unbroken WBs is likely a PR for me as I don’t recall even doing close to that many before 🙂 Ugh… The things you do to avoid holding a bar for 15secs.

    Thanks Shane and Matt!

  4. Kevin

    WOD Rx’d
    14:59

    WB – unbroken
    DL – 16+14+12+8
    HSPU – Boo! 12+8+8+6+6+4+3+3

    Shoulders are done. Maybe tomorrow they’ll get a break?

  5. Open Gym

    1000m Row then,
    3 Rounds Barbell WU with burpee chaser
    (6 DL, 6 HPC, 6 F. Squat, 6 Push Press, 6 B. Squat, 6 Burpees)

    Sumo Deadlift x3
    130 140 150 160

    4 Rounds (not timed)
    100m Reverse sled pull
    15 Strict T2B
    50m Crab walk (feet forward)

    Amrap 7
    10 DL 125#
    10 Box Jump 20″

    Rest 3 min

    Amrap 4
    20 Double unders
    10 Situp (APFT standard)

    Amrap 7 – 5+1DL
    Amrap 4 – 5+4 doubles

    Fun morning!

  6. Lots of Open Gym Mobility

    50 Wall Balls @ 20# (30+20)
    50 Deadlifts @ 185# (16+14+12+8)
    50 HSPU (shitshow)
    *every time you break the wall balls/HSPU, hold the barbell for 15 seconds

    — 10 HSPU remaining at the 16 min cap.

    So when I did this, every time I broke up the DL I would do an extra DL and hold it for 15 sec because I apparently don’t follow instructions well.
    Not sure if that would have bought be enough time to finish anyway as the HSPU were failing fast.
    Fun workout! Happy to get the WallBalls in 2 sets).

  7. Amy Hogan

    Mobility
    WU x1
    Group WU & Mob

    Deadlifts x3
    140-150-160-175#

    WOD 16min cap
    50 WB(12#)
    50Deadlifts(115#)
    50 pike Pushups

    33 Pushups at the cap

  8. BJ

    Mob
    WU x1
    Group WU & Mob

    Deadlifts x3
    WU85-110-120-130-140#

    WOD 16min cap
    50 WB(8#)
    50Deadlifts(90#)
    50 Pushups (started regular ended on box)
    Time: 9 PU left at cap

  9. Mario R

    Group AMRAP in 4 min.
    10 jumping jacks
    10 lunges
    5 push-up
    5 squats

    Deadlifts x3
    60-65-70-75%

    WU 155-185-205-235

    50 Wall Balls (20/14# @ 10’) #14 unbroken
    50 Deadlifts (185/135#/50%) 50% #135
    50 HSPU

    *every time you break the wall balls/HSPU, hold the barbell for 15 seconds.

    14:57

  10. Frankie

    WUX1 GROUP WU
    Deadlift x 3
    185-255-275-295-315

    WOD – *every time you break the wall balls/HSPU, hold the barbell for 15 seconds
    50 Wall Balls (20/14# @ 10’) – 14#
    50 Deadlifts (185/135#/50%) – 155#
    50 HSPU – 25 Pike PUs then switch to pshups
    TIME: 14:00
    WBs were unbroken

  11. Open gym…lots of stretching and a 3km row

    Group AMRAP in 4 min.
    10 jumping jacks
    10 lunges
    5 push-up
    5 squats

    Deadlifts x3
    60-65-70-75%

    WU #95…115, 135, 145, 155, 165

    50 Wall Balls #10 2 sets of 25
    50 Deadlifts 50% #95 5 sets of 10
    50 HSPU…50 pike push ups 5 sets of 10….ugh! Wowsers

    *every time you break the wall balls/HSPU, hold the barbell for 15 seconds.

    12:42

  12. Group AMRAP in 4 min.
    10 jumping jacks
    10 lunges
    5 push-up
    5 squats

    Deadlifts x3
    60-65-70-75%

    WU #170×5…200-220-235-250

    50 Wall Balls #10 2 sets 1 at 30 and 1 at 20
    50 Deadlifts 50% #155 15, 10, 10, 10, 5
    50 HSPU…Push ups
    – 25
    – 10 from knees
    – 13 from knees
    – 2

    *every time you break the wall balls/HSPU, hold the barbell for 15 seconds.

    Time of 12:30

  13. Marcel

    WUX1 GROUP WU

    Deadlift x 3

    185 Stayed light wasn’t feeling it.

    WOD – *every time you break the wall balls/HSPU, hold the barbell for 15 seconds
    50 Wall Balls (20/14# @ 10’) – 14# (30 – 20)
    50 Deadlifts (185/135#/50%) – 155#
    50 HSPU – 25 push ups (10-10-10-10-6-4)

    TIME: 12:41

    Great class Shane thanks!

  14. Did this on Dec 10th at OG

    Deadlifts X 3

    255-265-285-305

    Wod with 14# wall ball, 185# DL and push-ups

    Time – 12:27

    Wall balls – 30-10-10
    Push-ups all sets of 10.

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