[youtube=http://www.youtube.com/watch?v=SfcD8BvE04s]
Strength
Power Clean
3-3-3-3-3
(5 to 10 pounds heavier than last week, rest interval 70 seconds)
WOD
400 M Farmers Carry (M-45# or 20kg W-25# or 10kg plates in each hand)
AMRAP in 6 min of:
15 Wallball (M-20 W-14)
Rope Climb (1 if using the tall rope/2 if using the shorter ropes)
The only rule for the farmers carry is that the weights must be carried one in each hand for the full 400M. Time starts for the AMRAP when you walk in the door from the farmers carry, drop your weights and run to start the wallball.
Rope Climb subs-
3 rope pulls=1 rope climb
5 Pull-ups or ring rows=1 rope climb
Lifting @ RC: SP 5×5, 45, 45, 55, 60, 60 w/ 60 sec rest
Dips 4×5 banded with 60 sec rest
30lb goblet squat 10×3 w/60 sec rest.
Strict PU to failure, assist, 60 set rest 3 sets.
Having a herniated spine f*cking sucks.
PC: 110#
WOD: 3rnds (14# WB, 2 climbs on short ropes)
On Saturday:
5 Rounds:
3x 111# Front Squat
10 Burpees
100m Sprint
Rest 5 min between rounds
5:49
PC: 123 (couldn’t do more than last week)
WOD: 3rds (6pulls; 14lb wallballs)
GM 5×5: 67# (can feel right hamstring much weaker, will keep doing these)
One-legged lunge off bench 5×5: 15# db (go heavier)
WOD: 3 rds + 15 thrusters (35# thrusters, 10 rope-pulls), no farmer’s carry
165 @ work
5 rds rx (9:30)
PC: 79#
WOD: 3 rds (10# WB, 2 short rope climbs, w/ aprox. a 2.5 min break after the farmer’s carry while the first group finished up)
Also, my thanks to Molly the dog for her moral support. Post-WOD mini-death is a lot less terrible when there’s a dog sitting on you. 🙂
Her empathy for post-WOD suffering is legendary!
hahahaha
PC: 99#
WOD: farmers- 45×2, 2 Rds AMRAP + 1 rope climb in rd 3 (14lb wall ball), 10:05
PC: 121
WOD: 4 rounds (I think?)
14# wb, 2 rope climbs/10 pull ups when ropes weren’t available, 25# farmer’s carry after the AMRAP
PC: 84#
WOD: 3 rounds + wallballs (12# wb, short rope climbs); followed by farmer’s carry (35# kettlebells – thanks, Kyle 🙂 ). Total time 11:48 (I think. Might have been 11:38.)
PC: 94#
WOD: 3 rounds + 8 Wallballs (2 rope climbs on short rope)
Total time 9:55
At Crossfit New Orleans
5 RFT
3 Power Clean 165#
10 Pullups
5 30″ Box Jumps
8:35
pc: 143
wod: 6 rounds and 6 wall-balls, total time with farmer’s carry was 9:52
farmer’s carry was with 53# kbs.
pc- 77#
wod- 3 rds rx w/short rope. (wallballs might have been higher) total time 9:12
PC: 123#
WOD: 3 rds RX
On Saturday – PC: 79#
PC: 121
WOD: 400M 45# kb farmers carry
on saturday
PC 5×5 @67# (i’m behind in the cycle…)
WOD: 10K plate carries + 2 rnds + wb + 1 climb Rx
Pc 135#
wod- 4 rnds, rx
Farmers carry w 35#
on Sat: PC 67#
PC: 80#
On Saturday
PC: 77#
WOD: Farmers carry w 10kg plates, 3rnds + 4 WB (8# WB, RR)
PC: 67#
WOD: 4 rounds (rb pull ups instead of rope climb b/c of hip)