Monday, May 6, 2013

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

6 thoughts on “Monday, May 6, 2013

  1. 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.

  2. 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)

  3. 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

  4. 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.

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