Monday, May 6, 2013 Posted on May 5, 2013 by crossadmin 130506: “Hollow Balls” 21-15-9 Slam Balls Hollow Rocks *Run to dumpster and back after each set (e.g., 160 Meters) -then- “The Long Haul” AMRAP 20 10 Thruster (95#/65#) 10 Chest 2 Bar Pull Ups Post navigation Sunday, May 5, 2013Tuesday, May 7, 2013 6 thoughts on “Monday, May 6, 2013” On “vacation” Warmup:shoulder rolls/trinity/3 rds 10 situps, 10 pushups, 10 squats WOD: Sandman 7 rds 7 manmakers on the beach (20# DB) after each set run up beach up stairs to top level of house and back down. 19:24. I learned today that Manmakers are much harder in the sand. Finished up with 5 sets of 10 reps alternating situps and dumbell curls (I am at the beach :)). Now for a bunch of cold non paleo beers. Reply Full house at 4! wall balls instead of slam balls. don’t remember my time. Slow. 9 rds 15# db thrusters banded pull ups (old red) Reply Paid for yesterday’s Cinco celebration today. It hurt. 5:08 time, 10+16 (sub thrusters with front squats)65#. Gotta invest in tape for hands Reply Traveling today dropped in at Crossfit Forward in Fredericksburg, VA. Work out: 21-15-9 +1000m run CLEAN AND JERK- 4×3 @ 75% PRESS- 3×5 @ 2.5# heavier across BACK SQUAT- 3×5 @ 5# heavier across METCON- for time 21-15-9 FRONT SQUAT 135/95 HSPU then rest 2 minutes Run 1000m (total time for the entire piece) — For metacon did 13:40 with 85 lbs front and 1200m row. Reply 6:20 slams. 6.07 at 95# and banded PUs. Reply 6:05 or so for the first metcon. 2nd one was a beast. 7.03 RX. Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.