“Moca”
21-15-9
Ring dips
pistols
strict toes-to-bar (no kipping, straight leg if possible)
7:44 (parallette dips)
Immediately after, instead of our usual cool down 800m run, it was a race! First place had to do 10 burpees, second place 15 burpees, third place 20… and so on. I came in 6th (last… running against fast guys pretty much meant I would be last no matter how hard I ran), so I did 35 burpees. At least those were fast.
then DL 3-3-3 — 80kg, 90kg, 100kg
then tall split jerks (behind the neck) x3, worked up to 40kg before the (mental?) need to dip kicked in. Still, 40kg is a PR on tall jerks.
19:17, with a lot of scaling: 20-pound dumbbells for lunges, blue band for dips, and only 10 reps for dips. Was still very sore from Monday. Started with 25-pound for lunges, pretty much couldn’t stand up halfway through second round 🙁
hotel wod…
3 rounds:
20 air squats
run 200
15 push ups
20ea russian twist (w/ 10 lb med ball)
run 200
20:42 (RDs w/toes on 12″ box, 25/26# KBs for lunges)
Still having trouble lunging on my left side 🙁
17.32 – combination of red band dips and close-grip push-ups, 30# db for lunges
18:18- 15, 12, 9 ring dips, 40 lb DB
22:02- (red band rig dips)
Thanks for all the encouragement from the 5:30 class, it was a really tough one for me
16:06 rx
19:40 (RDs w/ toes on box behind me rd 1, red band RDs rds 2+3, 25#)
WOD: 18:25 Rx’d
*Andrea on Thomas’s computer 😉
Uh oh… Andrea just pulled a Joe! Justin, you know what to do 🙂
sorry i missed it.
http://www.freeimagehosting.net/uploads/893e4584c8.jpg
15:37 (push ups for dips)
15:03rx
14:15rx
23:00, 35,25,15
19:17 (red band ring dips; 25#)
13:08 rx
@ D-Town Crossfit….magnificent facilities
http://www.dtowncrossfit.com/images/home2.jpg
50-40-30-20-10 DUs / 3-6-9-12-15 GHDs – 6:22
I want to go to there.
http://www.youtube.com/watch?v=Cph2QjATgeo
I love the “30 Rock” reference! Quite fitting.
Hotel WOD
AMRAP 10 min
10 Push ups
10 Air Squats
10 KB Swings
7rnds plus push ups and squats
“Moca”
21-15-9
Ring dips
pistols
strict toes-to-bar (no kipping, straight leg if possible)
7:44 (parallette dips)
Immediately after, instead of our usual cool down 800m run, it was a race! First place had to do 10 burpees, second place 15 burpees, third place 20… and so on. I came in 6th (last… running against fast guys pretty much meant I would be last no matter how hard I ran), so I did 35 burpees. At least those were fast.
then DL 3-3-3 — 80kg, 90kg, 100kg
then tall split jerks (behind the neck) x3, worked up to 40kg before the (mental?) need to dip kicked in. Still, 40kg is a PR on tall jerks.
19:50 (25# kb, rd dips)
WOD: 20:03, blue band ring dips, 25# KB lunges round 1, 15# KB lunges rounds 2 and 3. I think if I’d started with 20#KBs I would have been fine.
16:08, running instead of rowing (bad idea)
19:35 (box dips, 10 kg plate overhead squats (2rds), 20# KB (1 rd))
13:53 rx
19:03 (box dips, 2 15# KB (2 1/3 rnds), 10 kg plate OH lunge (2/3 rnd)) – saturday 8am was ROUGH.
props to colleen for doing the OH lunges for the majority of the time!
17:33. made up at acac. sub’d body weight bp (170) for dips, 3×10. row just over 9 minutes. 45 db lung
Andy, badass, but try box dips at a globo gym for a better sub.
19:17, with a lot of scaling: 20-pound dumbbells for lunges, blue band for dips, and only 10 reps for dips. Was still very sore from Monday. Started with 25-pound for lunges, pretty much couldn’t stand up halfway through second round 🙁
But at least I wasn’t sandbagging like on Monday.