Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
- Banded Deadlift 10×1 (50% 1RM) then 5 rounds not for time of 5 zercher deadlifts (20%) and 10 V-ups
- Complete for time 25 HSPU, 25 hang power cleans (115/75#), 25 wallballs (20/14# to 10/9′), 25 pullups, 25 kb swings (70/53#). Everytime you break a set complete 1 rope climb before continuing.
- Bench Press 1-1-1-1-1-1-1 then 150 ball tosses for time (20/14# to 10/9′)
- Complete for time 40-30-20-10 reps of medball clean and medball ground to overhead (20/14#)
- Complete 5 rounds for time of 3 power cleans (90% 1RM), 10 pullups, 15 box jumps (24/20″)
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Did the “unbroken” 25s… 10:49.
Grip fell apart mid-way through the KBs and that made the rope climb a real treat… now THAT’S good programming!
Results:
WOD 5
Scott 21:59 (165)
Mario 14:42 (145)
Kev 12:50 (225)
Nik 8:23 (135)
MJ 13:49 (115, Ring Rows)
Jackie 15:51 (85, 16″, P+MF)
Bench Press
Colin 220, 7:57 Rx
Chase 205, 9:17 Rx
Dani 75, 9:36 (10#)
Chris C. 175
WOD 4
Joel 20:45 (14#)
WOD 2
Jenn 22:17 (44#, 65#, pulls)
Mike S 17:10 (4 rope climbs, 4 rope pulls)
Congrats to Mario on his first muscle up tonight!!!!
Sorry, Nikki and John, I didn’t realize I was there that late tonight.
No prob Chris, we weren’t going anywhere!
Congrats, Mario!