If you missed squats yesterday please make those up.
With a 60 minute running clock complete:
0-10:00 -
With a partner complete - Max DUs and WBs in 8 minutes.
*Partner A begins on DUs, Partner B begins on WBs - Athletes may only switch when first athlete hits 100 DU*
30lb WB (10ft) or 12ft for men
20lb WB (9ft) or 11ft for women
10:00-25:00
50-40-30-20-10:
Thrusters (115/75)
Chest-to-Bar Pull-Ups
*as a team of 2* *Cap at 12mins*
25:00-40:00
EMOM12:
"Ben Smith" Power Clean and Jerk (no rest in rack position) - Begin at 50% and build in weight every minute -- https://www.youtube.com/watch?v=Nx-iLHmAsGU -- Ben Smith enters around 38minutes.
40:00-60:00
FGB Timer - 1min Max Effort, each station 4 rounds through:
Row (Damper @ 10)
DB Hang Squat Cleans (55/35)
Burpee Box Jumps (24/20")
HSPU (Flat - Kipping allowed, but aim to stick to "Open" standards if you kip)
Rest
Sorry to miss this. Looks intense
ReplyDeleteKMONEY DEBRIEFING
ReplyDeleteWod 1: Dubs were tough fatigued
Wod 2: Had to dig deep (Maria/Jenny) crushed it - No one finished (Grip was an issue for most)
Wod 3: Ben Smith smokeshow from John (pr 300) - Cash transformed from a blocking TE/Check down to a split out hybrid Y not only attacking down field with routes but receiving pulling guards on red zone shovel passes.
Wod 4: HSPU tough to breath and everyone pushed hard.
No Doubt a Championship Sunday.
I have goosebumps
DeleteHe forgot to mention his cake 315 clean and jerk. Jeff died. May he rest in peace. Alex drove chuck into the ground by making him do all the thrusters. Maria PR'd on heavy wall ball. And finally during the Sansbury showdown at the end-Jenny obliterated us both with her thousand HSPU. She later yelled at me during Muscle ups which I sincerely appreciated.
DeleteI'm alive...sort of. A large nap helped...sorry I'm a Debbie downer but hopefully it'll help me get back on the horse sooner. Can't take much working out like this...this must be what new people who smoke and eat all sugar feel like when they do CF...how do they ever come back?! Preciate the team support today and Chris for carrying me. Also congrats to John, Cash and Chris for making my 286 last weekend seem stupid and crushing last it in weight. I also really like the synopsis of Alex and Chuck - great team dynamic from those two. Looking forward to trying to hurt myself more and more each Sunday.
DeletePast*
DeletePast*
DeleteHahahaha all these comments make me laugh. John and Chris are the best commentators. #sansburybros
ReplyDeleteToday was a really challenging day. Got back late and had a ton of excuses about not wanting to work out. After a super long warm up I made some steps in the right direction.
ReplyDeleteSolo Sunday
OHS .
175x10
195x8
205x7 failed 8 soft....
225x5 super soft
As C.Sans stated... this will test me in a few areas.
WOD- Long and brutal but survived
1.Dubs were spicy
2.Thrusters were slow...back got a little fired up from this
3. Worked up to 285. felt solid and was heavier than I have gone in a while.
4. Survived.
Mental Toughness day....three fingers tapping the side of the head. Glad I sucked it up.
On another note. Anyone doing noon-ish next sunday??? Going to be around so need some..I know Jeff you have heard this before. Glad everyone killed it today.
There's a group of us that does the Sunday session at 11:30ish, if you can make that work you should def join us!
DeleteProud of everyone. This got me all jacked up.
ReplyDeleteYesterdays workout set the tone for the Cavs to go out and dominate
ReplyDelete1. Jenny and I did a good job at this WOD I think - we both got 3 sets of dubs in and Jenny was on her 4th when the time was up. Wallballs felt pretty good for me - WHAT A SURPRISE! I think we got around 120 wallballs?
ReplyDelete2. I went to shit on this WOD - definitely felt weak from being sick/MIA all week and couldn't catch my breath - movements felt good up until the 30's. Jenny and I got through 20 thrusters and were 5 C2B away from finishing the 20's. Jenny carried me through this one. THANKS :)
3. Worked up to 165# - I felt pretty strong even for not eating #teamweightgain last week. I'm excited to weightlift this week!
4. Worst part - DB hang squat cleans (averaged 10), Best part - burpee box jumps (averaged 13) -- 'magine that!
A lot like Maria said!
ReplyDelete1. We each did 3 sets dubs- I was 54 reps into 4th set. Did 3 sets of 100 UB so that was good. 20 lb WB were pretty good. I think we ended with 124
2. This was tiring! Maria did great. I really thought we were gonna finish! :P
3. 185# for PC and jerk. Missed 200# power clean 2x so that was annoying
4. First rd 74 total reps with kipping hspu (I believe I did 34). Then 54 with strict in 2nd rd
5. Worked (unsuccessfully) back uprises on rings. And yelled and smacked sr sans to lock his elbows out on MU. He did a great job!