WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute. Rx’d was 95#, I did 65#.
Time: 15:42
2 minutes longer than the last time I did this. Done in my garage where it was 95 degrees.
Warm Up
400m Run
100m Back wards
Squat
135# X 5
155# X 5
185# X 3
205# X 2
235# X 5 X 3
No Press or Power Clean does to shoulder issues.
Met Con
21-15-9
Sumo Deadlift High Pull (95#)
Kettle Bell Swings (53#)
Box Jumps (24″)
Time: 9:27
WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute.
Time: 17:32
2 minutes longer than the last time I did this. Done in my garage where it was 95 degrees.
WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute.
Time: 15:41
Rx’d weight was 95#, but I did it at 65#s. This was ROUGH! Total of 64 burpees.
WOD:
1 Minute Wall Ball (20#/10ft)
1 Minute Push Press (75#)
1 Minute Sumo Deadlift High Pull (75#)
1 Minute Box Jumps (24″)
1 Minute Row
3 Rounds
Score: 200
I think my previous best was 201, and I felt really bad doing this WOD. I don’t remember it being this hard last time I did it, so I think I was little out of shape.
WOD:
Sumo Dead Lift High Pull Ladder
Rounds 11 + 11 @ 95#s
I cannot believe I didn’t get the last rep in on the 12th round. I pushed as hard as I could. I kept on scraping my legs with the dead lift portion of the lift.
WOD:
1 Minute Each Station
Wall Ball 20lbs/10feet
Sumo Dead Lift High Pull 75#
Box Jumps 20″
Push Press 75#
Row
1 Minute rest. Repeat for 3 rounds.
Score: 201
This WOD kicked my ass, as usual. I did it fully Rx’d, last time I scaled the wall ball. I changed the way I approached FGB by assigning goals to each station. I set the goal to 15 for each exercise. I held onto that for 2 rounds, the third round I couldn’t hang on. While I would have liked to get 225 (15*15) but I fell short. I then counted reps for another guy who scored 304!
WOD:
1 Minute Wall Ball (14# @ 10 feet target)
1 Minute Sumo Dead Lift High Pull (75#)
1 Minute Box Jumps (20″ box)
1 Minute Push Press (75#)
1 Minute Row
1 Minute Rest
3 Rounds
Score: 166
This was the first time I have done FGB. It was hard as hell. I really went down on the Wall Ball. My first round was 25, then 12, and then 10. Next time I want to do 17-18 in each round. Actually, I am going to set goals for each station. If I can get 15 at each station I can get a 225. My goal is to break into the 200s. I watched a really good video on CrossFit.com about rowing technique, that has since helped me get my Cals up for FGB. Here is what you do:
Continue on till the minute is done. This helps you moderate your work, as well as giving you a goal to look forward to, ie. fewer hard pulls the next cycle.
Subscribe to the Crossfit Journal for these kinds of videos.
WOD:
As Many Rounds As Possible (AMRAP) in 15 minutes
10 Wall Ball 14#
10 Ring Push Ups
10 Double Unders
10 Sumo Dead Lift High Pull (SDHP) 44# Kettle Bell
Rounds: 5 + 1/4
This is a PR by 1 + 1/4 rounds. I was hoping for 6, but any PR day is a good day. Wall Ball just sucks the life out of you, as do thursters and rowing
WOD:
As Many Rounds As Possible (AMRAP) in 15 minutes
10 Wall Ball
10 Ring Push Ups
10 Double Unders
10 Sumo Dead Lift High Pull (SDHP)
Rounds: 4
The double unders I did a single then a double, rinse and repeat. Wall ball was 14# and 10ft target and the SDHP was with 35#s (yes I know that was pretty weak).
