Wednesday 170809

Posted by | August 08, 2017 | WODs | 17 Comments

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  • RX’d

    Level II

    Level I

    A.
    Three sets of:
    Weighted Pronated-Grip Pull-Ups x 8-10 reps
    Rest 30 seconds
    6-10 Tempo Strict Handstand Push-Ups @ 4011
    Rest 30 seconds
    Barbell Biceps Curl x 10-12 reps
    Rest 2-3 minutes
     

    B.
    For time:
    Three rounds of:
    50 Double Unders
    12 Hang Squat Cleans (155/105 lbs)
    9 Strict Handstand Push-Ups

    Immediately followed by. . .

    100/70 Calorie Row
     
     
     
    Please post 2 separate scores:
    Score 1: Time for three rounds
    Score 2: Total time for both portions.

    A.
    Three sets of:
    Pronated-Grip Pull-Ups x 8-10 reps
    Rest 30 seconds
    3-5 Strict Handstand Push-Ups
    Rest 30 seconds
    Barbell Biceps Curl x 10-12 reps
    Rest 2-3 minutes

    B.
    For time:
    Three rounds of:
    30 Double Unders
    12 Hang Squat Cleans (125/85 lbs)
    9 Handstand Push-Ups from Box

    Immediately followed by. . .

    100/70 Calorie Row
     
    Please post 2 separate scores:
    Score 1: Time for three rounds
    Score 2: Total time for both portions.

    A.
    Three sets of:
    Assisted Pull-Ups x 8-10 reps
    Rest 30 seconds
    6-10 Handstand Negatives
    Rest 30 seconds
    Barbell Biceps Curl x 10-12 reps
    Rest 2-3 minutes
     

    B.
    For time:
    Three rounds of:
    60 Single Unders
    12 Hang Squat Cleans (95/55 lbs)
    9 Push-Ups

    Immediately followed by. . .

    80/60 Calorie Row
     
     
    Please post 2 separate scores:
    Score 1: Time for three rounds
    Score 2: Total time for both portions.

    17 Comments

    • Shane says:

      Might be a tank top kinda day 🙂

    • Brett says:

      Sun’s out, guns out.

    • Shane's Sleeves says:

      I hate when I don’t get to workout

    • John S. says:

      First time in a long time we’ve heard from Shane’s sleeves.
      It took barbell curls to bring back an old friend.

    • Bill says:

      A
      Per 3 rounds:.
      8 grip pull-ups
      3 KHSPU’s & negatives
      10 curls #55 and #95

      B.
      w/ #135 hang squat cleans and 3 KHSPU’s
      First portion : 11:00 something
      Both portions :17:08

    • Shane says:

      My true blog nemesis finally returns after years of hiding and preparing for the perfect moment to strike. See link

      https://goo.gl/images/ubb4xv

    • Alex W says:

      Strict Pull Ups:
      BW (10), 18 (8), 18 (8)
      Strict HSPUs:
      6, 6, 6
      BB Bicep Curl:
      65 – 12, 10, 10

      Metcon:
      14:48 (120 Single Unders, 155 HS Clean, 9 SHSPUs
      21:02 After 100 Kal Row

    • Greg M's Shirt Sleeves says:

      The gym, what is that? We have never been.

    • Greg M says:

      Pull-ups: 25#
      DB Push Press: 40s
      Curls: 75#

      Metcon: 17:00 on the nose L2

    • Paul says:

      3-4 MUs
      HS Hold: 30 sec
      Curls: 75#

      Metcon: 11:45 rx and 18 something…

      The row was damn slow….

    • Justin B says:

      Weighted PU: 6/rd @ 25#
      SHSPU: 6/rd following tempo
      Curls: 10/rd @ 65# – felt weird doing curls without a mirror. had to ask fellow 0630ers to tell me how good I looked while doing them. wasn’t the same. unrelated note, might have burned some bridges this morning…

      Metcon: 12:30 Rx and 20:30

    • Mark M says:

      A wise man once said: “After yesterday’s shoulder workout(s) and in view of today’s metcon, go ahead and skip the SHSPUs in part A.” An even wiser man said: “Go ahead and do kipping HSPUs after getting half way through the second round of SHSPUs.” A man that was even wiser than the first two said: “Don’t write down your time.”
      And those men were me…getting wiser by the minute.

    • Travis says:

      Metcon – 9:10 rx
      Row – 5:18
      finished both around 15:05 or something like that

    • Patrick Z says:

      DL would have been better …

      Scaled curls for Snatch Complex
      Scaled pull-ups for BMU
      SHSPU felt solid @ tempo

      13:47/5:20 — 19:27 I think

      No more pulling

    • Jonathan P. says:

      7:24/7:05 = 14:29 Rx
      That Row…slow slow slow your boat

      @Shane – Where were you today? #scaredofweakness #hedstillbedoingfirstfoundofSHSPU

    • David B says:

      Strength: 3 rounds each of 7 strict pull-ups, 5 slight kip assisted push-ups, and 10 strict, hands besides body, motionless torso barbell curls at 65#.

      Metcon: Level 2 with 30″ box for HSPU: Round One (4 minutes); Round Two – F*** this, 4 double unders, 6 HSCs (5 minutes); Round Three: 20 double unders and 6 HSCs (everyone long gone by now except Mark)….and no idea what time it is….100 calorie row (6:35).

      Last night, was chatting with David Hippensteel (age 61), the 60+ category 2017 games champion…thinking wow, maybe I can get to where he is in 6 more years, and today…I am thinking…maybe I can just get back to how good I was last Sunday….this is Cross-fit.

    • Michael says:

      A:
      PU: 10s@30#
      SHSPU: 10,9,9@tempo
      Curls: 12s@65

      B: 10:56 + 6:52
      Time: 17:53Rx

      JP crushed that. Think his 1st round was 1:30