Memorial day “Murph” aftermath.:)
Conditioning & Strength:
Run 200m
Rest 1 minute
Run 400m
Rest 2 minutes
Run 600m
(10:00 cap)
…rest 3 minutes…
Perform as many rounds and reps as possible in 5 minutes of:
10 Wall-Ball Shots (20/14) @ (12/9′)
20 Double Unders
…rest 2 minutes…
Perform as many rounds and reps as possible in 5 minutes of:
10 Calories Rowed
20 Sit-ups
…rest 2 minutes…
Perform as many rounds and reps as possible in 5 minutes of:
10 Handstand Push-ups
20 Box Jumps (30/24″)
…rest 6 minutes…
12-9-6 rep rounds for time of:
Deadlifts (225/153)
Strict Chest-2-Bar Pull-ups
(5:00 cap)
Mobility:
Olympic Wall Squat – 2:00
Lateral Opener – 2:00 per side
Hip capsule – 2:00 per side
Post total score, time, and experiences to comments
Worked hard and got sweaty. Got bitten by a box jump.
Fun times with friends and a huge night class.
Whew, good workout!
7:49
94 (60 SUs instead of DUs)
120
66 (HSPUs w/ 2 ab mats)
5:16 (6 strict C2B, then did strict PLU for the rest)
T.
Run times. :44, 3:16,7:43
CWod 130, 90, 88. WB to 10′ vs 9′ as posted above.
Last thing. 5:18.
D.
Run. Did it.
CWod 331 total.
Last thing 5:12
Bro session with back squats until BW almost passed out. Called it a day.
All adding was done in my head so totals are sketchy at best.
T
Mod – strict PU
PLU
I did the CWOD.
Modified some stuff.
Burned some calories.
Run 8:11
Part 2
4rds + 10 reps = 130
2rds + 23 reps = 83
2rds + 6 reps = 66
Score 279
Part 3 5:01
Part 4 all this arithmetic makes my head hurt
Ran late tonight. So lifted with BW and the crew. Last set of BSQ: 8 @ 275# (75%). Good to be back!
Ran part 1 in sub 9 minutes..yay!
The rest of the workout was just plain work! Loved it and did it my way! …(modified) …still made me feel like I needed a nap..
Did some lifting before class
Snatch, Snatch Pulls, Push Jerks
CWOD:
Part 1 – 7:22
Part 2 – 289 total reps
Part 3 – 5:13 Rx+ at 315, those strict C2B were rough!
Participation award. Super sweaty.
Closest I’ve been to throwing up in a WOD in a long time. Thanks for welcome back present Jimmy!
CWOD:
1)Run total times counting rest: 0:50, 3:51, 10:49
2)128 rx+ to 10′ 😉
3)83 rx
4)42 rx (started trying not to throw up right about here)
5)5:23 scaled at 123# with strict PLU instead of c2b
These may be a couple reps off-just trying to remember in my head.