Team Morrison

With a partner, complete the following Hero WOD.

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings (53/35#)

Compare to March 9/13


11 thoughts on “Team Morrison”

  1. Lab: Trying to find my max for different moves

    Deadlift 5RM (only done in prep course at 35#)

    5×55#, 5×65#, 5×75#, 5×85#, 5×95#, 5×105#, 5×115#.

    – heavy, but still could have done more – at 115# my fingers started to slip, so I stopped. Kevin later told me about the reverse/twisty grip thingy (he may have said the technical term, but that’s my interpretation of it). Note to self, next time use the reverse/twisty grip thingy.

    Back Squat 5RM (only done in prep course at 35#)

    5×35#, 5×45#, 5×55#, 5×65#, 5×75#, 5×80#, 5×85#

    – tough, but still could have done more, but ran out of time. Thanks for the tip about pushing out the knees, Kevin!

  2. Mob + WUx1

    Snatch WU:
    HPS 10×35# – 10×45#
    HS 5×45#
    S 5×65# – 3×95#

    Snatch 2-2-2-2-2-2-2-2 (lift every 3 mins)
    … 2nd rep on 150# hit the buckle on my weight vest, completely threw me off for a bit…

    Deadlift 7-7-7-7 (lift every 3 mins)

    Handstand Pushups – 3x18reps (rest 4 min)
    1) 0:59 – 10+8 reps
    2) 5:21(1:22) = 10+8 reps
    3) 10:32(1:11) = 8+5+5 reps

    Toes-2-Bar – EMOTM 5min: 6 reps (twice, rest 4 min)
    … those felt amazing. A bit more tired on the second set. Concentrated on keeping my legs straighter, SOOOOOO much easier. I think my T2B game just stepped up.

    Parnter WU w/ Mike H
    Partner A holds 45# in air squat, Partner B rows 500m. Stop rowing when partner drops the hold. Alternate once.

    … that was interesting. We both breaked around 250m and 400 I beliveve…

    WOD Team Morrison (w/ Mike H.) @ 45# KBS = 16:05
    … kept alternating wall balls & box jumps 5 reps each, KB swings 10 each, lots of transitions but kept switching fast and stayed on pace.

    Thanks for the push Mike, great class Kevin. Good work eveyone, enjoy the weekend.

  3. 9am lab: lots of mobility and rolling
    I finally was able to drag Matt out for the drop in class, so did the baseline wod with him

    WOD: Baseline
    500m row
    40 squats
    30 sit ups
    20 push ups
    10 ring rows

    Time: 6:17
    (Matt: 7:56)

    I think I over paced this one but also trying to encourage Matt:) …and knew what was coming with the partner wod

    10am class:

    Partner WU – one partner row 500m while the other holds a squat with a 45/25# plate….then switch…..

    WOD: Team Morrison w/ Morgan

    Wall balls 20/14# – 14#
    Box jumps 24″/20″ – 20″
    KBS 53/35# – 35#

    Time: 16:53

    Cash out – tabata side planks

    Took Kevin’s advice in trying to always maintain a solid space and not worry about doing set number of reps each turn

    So much fitness on saturday at cfm, lots of fun!

    Thanks Kevin

  4. Partner WU – one partner row 500m while the other holds a squat with a 45/25# plate, then switch.

    WOD: Partner up with Cara…Good work!!

    Wall balls 20/14# – 20#
    Box jumps 24″/20″ – 24″
    KBS 53/35# – 45#

    Time: 16:53

    Cash out – tabata side planks

  5. Partner WOD Rx with Pete


    Felt horrible on this one. Missed last week and eating was not that great. cardio was painful. Thanks for carring the work load on this one Pete.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro