For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans
35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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Went out drinkin' with my wife and mother in law last night, had about 6 or 7, didn't get to sleep til 11:30 (normally I'm a 9:30 - 10 guy) and up early this morning, hurting. So... I wasn't motivated today but hey, we have to do this! It's my punishment for drinking so much.
ReplyDeleteTT = 24:10. Everything pure and RX'd except the rope climbs, subbed 20 more pullups for that. Time was slow, I thought... because I know I had to rest more than I should have. Swinging that 70 lb bastard is always fun. Getting better at double unders. I still have to make up that nasty AMRAP 95 lb thing...
I haven't posted in week or so but I am still doing the WOD's. Had some subs in this one but overall it was an interesting workout, winded me good.
ReplyDeleteSub's
20 Jump tucks for DU's
40 1.5 pood KB swings for 2 pood
20 Pullups for Rope climbs
TT: 19:10
For time:
ReplyDelete25 Walking lunge steps
20 Pull-ups 50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (Subbed 45 towel Pull-ups) F%&#ing Sucked B@$$*
Shane 24:33 Rx'd
Nate 15:41 Rx'd
Jacob 12:34 Rx'd
And to top it off I got a smoking hot video clip of my awesome dance moves.
Guys, I'm warning you don't let your wives, girlfriends or children watch the clip on my training blog. I've already been contacted by the Surgeon General and my dance moves are more addictive then Crack, and they're just as damaging to your brain if you watch them long enough.
Enjoy
Oh and by the way 45 towel pull-ups is not a good sub for the end of this WOD.
Fletcher see what drinking can do to you. At the gym today we had everyone attempt 30 snatches for time, the weight varied. The Workout is Isabel if you do it rx'd 135. So I went for it and got 4:07. Then I ran a 1/2 mile with a 75 lb sandbag on my shoulder took 6:20 fuck that sucked. We are in the process of ordering our GHD so no Back extensions.
ReplyDeleteYo Jacob you crazy mutha fucker I will be back home in McHenry Il on the 15th- 18th, for a wedding on the 16th. I usually go to Crossfit Fire which is real close to the Families home, you interested in meeting up for a wod on the 16th? Your not to far away I think....
Yeah sure thing, I'm in for whatever. I'm working nights at the hospital from the 15th to the 16th so my schedules all over the place. I think I could make make it to McHenry for a WOD, but I couldn't get there until after I got a little sleep (I would be getting off work until 8AM that morning) so it would have to be after 1PM of so. Or if you're interested I'd love to hit the streets of Elgin with you at my place. It would be an honor to get some footage of a mean machine like yourself Myles rippen up and down my subdivision, my place is 22 miles south of McHenry in the heart of Elgin.
ReplyDeleteLet me know
Jacob 847 815 2174
800m is no joke with that kid of weight, I gotta give it a go some time.
Sounds good Jacob. I fly in on Thursday 15th then have to go to a rehearsal dinner. Fri 16th is the wedding but not til evening. Saturday I might be hungover, leave Sunday, so If I can sneak a wod in that would be cool, I'll have to see. I'll let you know.
ReplyDeleteMyles
Myles, is Isabel hang snatches, power snatches, or full squat snatches? Yah, I know what drinking can do, I wish I didn't like alcohol, but as I've said here before, I've cut way back. Last night was just one glass of white wine with dinner. :-)
ReplyDeleteMyles, you are going to be hungover eh? So you do cut loose on rare occasions.
Jacob, I guess that 325 rep WOD would have you clocking in around 12 minutes. I should be able to do this one sub 20 on a good day. I'm slow at DU's and those 70 lb KB swings were nasty! I don't think 40 swings with a 54 is quite the same, that 70 pounder is something to behold. I like swinging it though to be honest, just because it IS so nasty.
Myles, did you try the 2K row?
Just board and looked up the profile of the worlds fastest rower, Rob Waddell.... Insane!
ReplyDelete2K 5:36
5K 14:58
500m 1:15
Height: 6'6 (200cm)
Weight: 226lbs (103KG)
Beastly dude, in stats and proportions. Looks like Fletcher and I are going to have to start eating radioactive waste in hopes of getting "the good cancer" that will turn us into the incredible hulk of sorts, but then again I might just be sleep deprived right now.
Did this one at the gym last night. It's been a while since I got a DNF. I smoked the DU's though. I hit 17 and thought to myself, "hey, I'm gonna kill this one unbroken, SHIT, messed up." Reset, 18, 19, 20. As Rx'ed, with 3:1 sub on ring dips as only sub.
ReplyDeleteTT = 30:31 on everything up until the rope climbs.
Tried to climb the rope but couldn't. Decided to pull myself up from my ass to standing as a way to work up to the rope climbs. Did 3 sets of 5 up and down starting from seated position to standing on heels then back down as 1. You dudes that are climbing a rope on the end of that WOD are BADASS! Later fellas,
Mike