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
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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
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
Good job Mark
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!
Time 12:28
OMG Del!! You did 50 wall balls unbroken with a 20# ball!? Crazy!
Holy Crap 50 unbroken??
You.Are.A.Machine!
Great time overall too!
That’s a PR to be proud of!
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?
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!
Cancel my nooner please
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).
Mob
WU x1
Group WU & Mob
Deadlifts x3
[email protected] 125#
145-160-170-180#
WOD 16min cap
50 WB(8#)
50Deadlifts(120#)
50 Pushups
Time: 14.36
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
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
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
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
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
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
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!
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.