I’ve been implored by TOW’s chief admin (a.k.a. the answerer of all the Info emails), Mady Schlenz, to write a brief summary of our layout for the season. For those of you who have been around for a while, I apologize, it’ll be back to the nerdery tomorrow. For those of you who are fairly new, and haven’t taken the time to read back through a year of posts, hopefully this will answer your questions (and give Mady some rest).
1) Now until the beginning of the Open.
Yes, this site is programmed with the Games season in mind (sorry, you’ll have to figure out tapering for the Sheboygan Throwdown on your own). No, you DO NOT need to add or subtract any conditioning, lifting or anything else to be ready for the Open.
Over the next 4 weeks we will begin to wave down the volume of the “focused lifts” (lifts performed separately and not used as part of conditioning), and begin to spread the total volume of lifts back into conditioning pieces. We will also be adding in more sport-specific skill work (think HSPU/Muscle-Ups), as well as, upping the overall scope of our conditioning work to be more representative of things we may see. We will, as always, continue to lift, get strong, and develop as much mastery of barbell work as is possible.
2) The Open.
Yes, everything programmed during this period will be with the time of season in mind.
The Open workouts will comprise our site Conditioning work every Friday during the Open.
Open workout days and weeks will be just like any other days and weeks. There will be other regular work on Open workout days. I will not write specific de-loads or skill practices for these workouts. I will make sure to not write any 45 minute Chippers on Wednesdays, and I will be trying to insure that each of you feel as rested and fresh as possible for your Friday efforts. I will NOT program for 2nd attempts or repeats. If you feel the need to repeat one of the Open workouts you may use our rest day on Sunday. This has been done by some of our athletes in the past, and usually allows the athlete to not completely ruin the next week of training.
3) Between the Open and Regionals.
I’m not even going to attempt to summarize this right now. There will be more information posted far enough in advance that all Regional competitors will know what to expect.
WOD 130204:
BB Gymnastics
1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.
Skill/Midline
1a) 3XME Strict HSPU – rest 60 sec.
Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.
1b) 3X15 Reverse Hypers – heavy, rest 60 sec.
Conditioning
12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#
Hells yea
Sounds awesome looking forward to it.
Question- with all the Australian followers will the workout be released any earlier as its 4pm Monday here and I know a lot of people train in the am. Most of us follow 1 week behind now but will this work coming into the open?
Mason, and all the Aussies (and Kiwis), I actually will add this to the post in the morning as I forget it tonight (thanks for the reminder)…
For the next week or two follow a day behind the cycle that starts 130204 (aka today). I know this will be a pain for a bit, but I am working on a way to get the work posted on time for you guys and it WILL be in place at least a week before the Open starts.
Thanks for the reply. So today I done Diane and 1rm snatch should I start from tomorrow with the above and skip all the testing/deload or should I finish the testing/deload then follow 1 day behind as of next week?
Thanks again mate
Also once you get a way for all the work to be posted up in time for us will it be this way forever or just during the games season.
Forever.
Yes sir, skip the rest of the testing and de-load, and jump on the current week tomorrow.
Funny note: I didn’t even realize this was an issue until I actually visited Oz. Apparently I am not one of the smarter Americans.
Will this plan also work for us in Afghanistan?
Thanks for looking after us Aussies!
BBG
1) 70kg
2a)140kg (miss read, did snatch 1st pull)
2b) 70, 80,80 kg
Midline
1)12, 10, 9 (2″ deficit)
1b) 40kg Good Mornings
Cond
6 Rounds +5 +10 Rx’d
BBG
60, 70, 70, 70, 75, 75kg
Mash up of strength and midline
Snatch balances
60, 75, 75kg – need work
Reverse hypers on GHD
3 x 15 @ bw
Conditioning
5 + 11
MFS – 348
Can’t move my neck much after a car crash and lots of hspu last week!
Hi there! New here and first post :
3 pos snatch 50-60-65-70(1.1.F)-70-70-70(1.1.F)
Skip snatch pull (low back fried from saturday wod: 3000kg squat clean for time)
Snatch balance 50-60-70
Skill
HSPU w/ 10 KG plates deficit 15-12-8
3×15 GM w/ empty barbell (low back arg!!!)
Metcon
6 round
Started at 1r in 2 min pace, easy 3 first round, hard on the 2 last.
2 spots available for New Orleans Feb 24th-26th. adam@crossfitcoconutcreek.com.
BBG
1) 105#
2a) 135#
2b) 75#
Skill/Midline
1a) 1, 1, 3
2a) green monster band resistance
Conditioning
12 minute AMRAP of:
5 Power Cleans 115#
10 T2B
15 Wall Ball 20/14#
4 rnds + 26
1.) 115, 135, 145, 145, 155, 165, 165
2a.) 205#
2b.) 135#
1a.) 22,16,12 (strict hspu – regional standard)
2a.) GHD Raises
Conditioning – 5rds + 15
Bbg –
1) 185
2a) 245
2b) 255
Skill –
1a) 2″ deficit – 16 – 12 – 12
1b) sub back extensions ;(
Cnd –
7 rnds + 10 wallball
Hello amraps…
BBG:
60, 70, 75, 75, 75, 80 80kg
2a) 70, 80, 90kg
2b) 100kg
Conditioning
7rds + 2 t-2b
Great site! It’s nice to finally see good programming incorporated into the otherwise randomness of some of the other CrossFit sites. I look forward to following you. Quick question – and sorry for being a total noob – but I noticed the WODs on this blog are a bit more comprehensive than the WODs on Outlaw’s main site. Is there a reason for this? Just curious which I should be following. Thanks in advance and keep up the great work.
BB Gym:
1) 115
2a) 175, 185, 190
2b) 125, 145, 175
Will finish after class.
Skill/Midline
HSPU – used 45# plates – 7,4,5
RH – skip
Conditioning:
6+4
What’s a fair substitution for the wallballs? 15 Thrusters @95?
I typically sub thrusters with a 45lb bar or a 20# dumbbell in each hand.
Thanks, saw this after I finished up. I ended up doing 95lb thrusters. I either severely overcompensated or am just in bad shape. Barely finished four rounds and took a break after each round.
BBG
1) 115, 135, 145, 155, 155, 165, 175
2a) 225 (107% of snatch PR, felt good)
2b) 155 (missed 1)
Skill/Midline
1a) 15(PR), 9, 7 (fell off wall early on last two sets)
2b) substituted
Conditioning
4 rounds
*substitutes 95lb thruster for wallballs
95# thruster is a bit overkill for tossing a 20# ball ten feet in the air. Go to Walmart and buy a Spalding Mid size basketball for like $10, cut it open, then fill it up with 20# of sand. Once it has sand in it, stuff it with plastic grocery bags until the ball maintains shape. Seal it up with a roll of gorilla tape. Boom.
5 rds. Rx
BBG:
1) 70Kg
2a) 110Kg
2b) 80Kg
Skill
1a) 7-10-7
1b) 12.5Kg
Cond:
5, 10 T2B
(10:30)
(8:23)
(6:06)
(3:47)
(1:17)
MFS:
674
BBG
185, Went straight to 210 and failed the high hang twice
2a) 205
2b) 185
Skill
1a) 14, 11, 10
1b) Used GHD with med ball
COND
8rds
1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
40-45-50-55-60(1.1.F)-60(1.1.F)-60(1.F)
2a) 3X3 Snatch Pulls – heavy, rest 60 sec.
90-90-90kg
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.
40-50-60kg
1a) 3XME Strict HSPU – rest 60 sec.
7-6-5
1b) 3X15 Good Mornings – heavy, rest 60 sec.
30-40-40kg
Conditioning
5rounds + 3reps
BBG:
1. 80X2, 85X3, 90X2
2a. 105, 115, 120
3b. 85, 90, 95
Midline:
1a. Did strict with regional standards + 1 ab mat, then ME regional standards kipping.
3-8, 5-6, 7-8
Then did about 30 kipping because I was mad that I suck. Lol
1b. Back extensions with 25# plate
Cond:
5 rounds, 3 cleans Rx
bbg
155,165, 175, 185 f x 2 (both hh misses), 185, 190
2a)215, 225, 235
2b)185, 195, 205
skill
16(pr), 9, 8
rdl-135×3
cond
6rds+29reps
rough day rough weekend gotta refocus… not happy with my performance on this one…
cond 7rds +5 cleans.
BBG:
155/165/175/185/190/195/200
Snatch pull:
245
Snatch Balance
185 (felt really weak)
Strict Handstands
17reps / *Added Deficit*(25# bumpers, head 2 floor) – 10reps / 8reps
Reverse Hypers done done with BW on GHD
Skipped metcon, still getting over the flu!
bbg- (felt really weak today– legs still blown from Saturday– couldn’t get fully stretched)
1) 140, 140,145, 150, 150 f @HH, 150, 155
2a)205, 205, 205
2b)135, 135, 145
skill-
8, 9, 7
Is it bad to rely to much on kipping? I do all kipping during all the workouts and don’t worry about trying to do strict… Struggled through these numbers too.
**sub good mornings
-125×3
cond-
6 rds + 13 WB RX’d
snatches 1×115, 4×125, 2×130
pulls 205
balance 155
hspu 2in deficit 11,11,11
good mornings 155,165,175
4rounds+11reps
3-pos sn 115-120-120-125-125(2)-125-125-125
Sn pull 185
Sn bal 100-110-120
Hspu 8-7-7
Rev hype BW-20lb mb -20mb
6rds + 17reps
BBG
1) 135
2a) 155
2b) 155
Skill – Skipped bum shoulder i’m praying isn’t something long term
Conditioning
4 rnds + 10 TTB
BBG:
1.) 155, 155, 165, 165, 175(f on hh), 175(f on mh), 175
2a.) 205, 215, 225
2b.) 185, 195, 195
Skill/Midline:
1a.) 10,8,8
1b.) 37.5 DB between feet on GHD
Conditioning:
5 + 1PC
Obligatory excuses: my quads are still straight jacked from Saturday. Almost tripped down 4stairs this morning…so much weakness in my heart today.
1) 2×115 5×135 (really focused on getting in full squat every attempt..oww, fuck Saturday..had some fails)
2a) 165,185,205
2b) 115, 135, 135 had some fails
3a) 16, (added 2.5″ def) 7, 6
3b) ghd rev. hypers BW
Cond: 5 rounds 23 reps (fuck Saturday)
BBG
1) 155-165-175-185-195-205-215(1,1,f)
2a) Snatch first pulls- 285
2b) 95, 115, 135 (Will start here next time)
Skill/Midline
1a) Can do more strict than kipping so I did kipping- 15,10,9
1b) 3×5 Goodmorning -135
Cond
6+5PC
Bbg –
1) 190×4, 200×1, 205×2
2a) 225
2b) 185
Skill –
1a) 28 – 20 – 13 – should have added a dificit
1b) GHD Back Extensions with 15 pound bumper
Cnd –
6 rnds + 5 power cleans
BBG
1) 80 x2, 85 x5
2a)110-115-115
2b) 85-85-85
Midline
1a) 6-5-5
1b) on GHD with 10# wall ball
Cond
5 rd + 2 PC
HSPU
10-11-10
Called into fing work right as I got to the gym. Did what I could in 10 minutes.
BBG: 1) 95#
2a) 135#
2b) 115#
IT band is flaring up so I stayed light and worked on getting more comfortable at the bottom.
Strength:
1a) 12, 8, 10
1b) done with no weight
Conditioning:
5 rounds a s I just realized I did my cleans at 115#.
BBG: 1) 145#
2a) 225#
b) 135#
Midline: 1a) 10-8-10
b) Red band on GHD
Cond: 7 rds + 1 PC Rx
BBG
1- all at 80kg. Missed first 4 hi hang snatches but got last 3
2a- 110kg
2b- 80kg
skill/midline
1a- 10,11,9
1b- subbed for GH raise and done 10 reps
Conditioning
7+5
yuk…………..
5 days of rest… Back on it.
BBG.
1) 135,135,155 Across. (Shoulda went heavier)
2a) 230
2b) Nope
Skill/Midline
1a) 25 and 10# bumper deficit, 13,12,8(derrrp)
1b) 15# Hug a twinkies
Conditioning.
6 rounds + 7 reps
With a 25# Ball.
I set a record with the most I have ever vomited after a workout, definitely felt those 5 days off.
7 + 3 wall balls.
Today was great until you got all WSoE with the conditioning, Rudy.
Weightlifting
1) 135x7x1
2a) 155x3x3
2b) 105x3x3
Skill/Midline
1a) 12, 10, 9
2b) check, check, check
Conditioning
4 Rounds + 5/6/0
165, Strict T2B, 20#/10′
M/F/S
4/4/3
*Insert pedantic and irrelevant excuse about how I wasn’t feeling good today, or how sore I am from previous days of training*
Seriously folks, just post your damn scores. If you really feel shitty, denote so with with one of the “M/F/S” variables and be done with it. Stop pining for attention.
Agree, also enough with this body weight bull shit. I am a lighter guy too but this is not a weight class sport, either get bigger, get stronger, or shut up.
BBG.
1) 135,135,155 across (Shoulda went heavier)
2a) 230
2b) No
Skill/Midline
1a) 25 and 10# bumper deficit, 13,12,8
1b) 15# Hug a twinkies
Conditioning.
6 rounds + 7 reps
With a 25# ball
I set a record with the most I have ever vomited after a workout. Those 5 days off really hit.
MU progression work- done
bbg
1) 85, 95, 95, 100, 100, 105, 110
2a) 145, 150, 150
2b) 95, 105, 110
skill/midline
strict hspu to abmat- 8, 10, 9
reverse hyper- 90#
cond
5 rounds
BBGym:
1) 4×125, 130, 135, 145
2a) 150, 160, 180
2b) 135, 145, 155
Skill/Midline:
1a) 10, 9, 8
1b) 3×15 GM@125
Conditioning:
4+5T2B
M/F/S
3/2/5
Felt pretty run down from a competition this weekend and today was somewhat ugly.
BBG
1) 185 x 3, 205(m), 205, 205, 225(miss high hang)
2a) 225, 245 x 2
2b) 205,205,225(m)
Strength
1a) 15, 7, 7 (second and third round from 3″ deficit)
1b) 2 rounds on GHD with no weight, last round Glute Ham raises
Conditioning
6 rnds + 1 WB. Bleh…
BBG:
1) Power Snatch from (2x)mid and (1x)high Hang – 165, 165, 175, 175, 175, 185, 185
2a) 250
2b) 95; wasn’t sure about shoulder.
Skill/Midline:
1a) 14, 15, 12; Regional Standard
1b) GHR @ 30
Cond:
6rnds
M/F/S
1/2/4
Anyone looking for a spot in the upcoming training stop in NoCal next week @ TJ’s gym in Novato? If you’re interested let me know and we can talk about how to transfer the opprtunity to you. I just had shoulder surgery and dang if it would just screw up my whole recovery to go lift heavy shit with Rudy. 😉
http://outlawcoach.wordpress.com/2012-training-camps/training-camp-san-rafael-ca-mon-wed/
Can reach me @ 360-791-3143
5/6/6 (sore and tight from saturday, shoulder/neck still nagging, and I’ve got a cold)
1) 155/155/155/165/165/175/185 (PR)
2a) 225 – misread, did 1st pull
2b) 135 – felt heavy two weeks ago, light today… need the work really hitting the bottom though.
Skill/Midline
1a) regional + 2″ deficit 15/13/8
1b) subbed glute ham raise 3X10
Conditioning:
7 rds + 1 clean
(all sets of cleans were broken, slow right shoulder was messing with my grip transition and catch so I was letting it go instead)
**felt way better once I started working hard.
BBGym:
1) 135, 155 x 4, 165 x 2
2a) 225 across
2b) 175
Skill/Midline:
1a) 19, 14, 9
1b) (just got a real reverse hyper in the gym) 10lbs
Conditioning:
6 + 16
I had a hard time walking around yesterday and today because of quad soreness from saturday. I must have fallen over 10 times. Anyone else have this problem or am i just a pussy?
7+3.
I was sucking wind hard on this. I hope it was so hard because my legs are so fatigued from saturday but i had to switch to singles for the power cleans on round 2 and i had to start breaking up wall balls round 3. Wallballs are not exactly a strength of mine and they felt extra terrible today.
+1 on quad deadness.
Agreed.
+1,000,000
Ya man beat up from Saturday…
I have a new respect for people who competed at regionals and had to do those last two wods on day 3.
Best score on the board and still complaining. Typical 20 year-old.
BBG
1) worked up to 205#, failed at 210
2a) 265
2b) 215, 225, 235
Skill
1a) 7, 8, 6
1b) subbed GH Raises
Conditioning
6 + 22
BB Gym
1)155 across
2a)225
2b)165
Midline
1a) 17 Strict, 14 def, 14 def
1b) Banded reverse hyper on ball
Conditioning:
6+3 PCL
-gassed
BBG
1) Worked up to 205, failed 215/225
2) 250-260-270
3) 135 (snatch drop)
Skill
1) On 3″ Bumpers 12-10-8
2) 140 Across
Conditioning
6 + 16
1) 155-165-165-165-175-175-185, slow today
2a) 275 for 3×3, with straps, felt strong
2b) 185-205-215×2, First time with these, timing was a little funky
1) 4-2-3 on paralettes to neutral
2) no reverse hyper machine
BBG
1) 175. Missed 185
2) 225
3) 175 , 185
Skill
1) done on 3 inch def I think. Around 10 to 12 each set probably.
2) goodmornings
Cond.
7 rounds + 9 wall balls.
Quads = dead
1) 185×2 f on hihang 165×2 175×2 185
2a) 225
2b) 225
Felt way off today.
Midline skipped
Cond:
6 rounds 3 cleans.
Ttb on squat rack.
4/4/7
1) 195lb
2) 195lb
3) 235
16/14/11
conditioning
6+27
AWESOME MEETING YOU TODAY AT MUSCLE DRIVER!
1)155,165,170xff,170,175xff,175,175 didn’t have it today but form was better
2a)sn pulls-225,225,240
2b)sn bal-135,155,135 hip pain
1a) str HSPU- 40pr,16 fell off wall,23
Cond- 6+18.
BBG
1) 155×2, 165, 175×4
2a) 225, 245, 265
2b) 185, 190, 195
Skill/Midline
1a) 15, 8, 9
1b) 200, 210, 210
Conditioning
7rds + 3 Power Cleans
BBG
1) 185
2a) 205
2b) 175
Midline
1a) 6,3,3
1b) back extensions
Conditioning
7 Rds
BBG
1) 155-175-185-205-215-225-235(F) hi hang
2a) 285
2b) 235
Skill/Midline
1a) 8-9-8
1b) 20# med ball
Conditioning
6 Rounds +9
1) •155,155,165,165,165,175,175#
2a)•225,235,235#
2b)•155,155,165# (missed twice)
Skill/midline
•7,4,4 (used 45# plate bumpers as deficit)
•skipped hypers
Conditioning
•7 Rounds+2 T2B
1) 80kg / 85 / 87.5 / 90 / 92.5 / 95 / 100(fail 3rd position)
2) a) 110kg / 120 / 125
2) b) 90kg / 95 / 100
3) a) 16 / 15 / 13
3) b) 35# / 40 / 45
4) 6 rounds + 10 WB
BB Gymnastics
1) 3-Position Snatch (low to high) – 125/125/135/145/145/145/145
2a) Snatch Pulls – 235
2b) Snatch Balance – 145
Skill/Midline
1a) ME Strict HSPU – 13/11/12
1b) Reverse Hypers – 145
Conditioning
7 rounds RX
1.) 135-155-175-185-205-225-245
2. a.) 185-205-215
b.) 95-115-125
3.) 13-9-9
6 rounds even
BB Gymnastics
1) 7X1 3-Position Snatch – 93 103,103,103,103,103,103
2a) 3X3 Snatch Pulls – 133, 138, 143
2b) 3X3 Snatch Balance – 83, 103, 113
Skill/Midline
1a) 3XME Strict HSPU – 9,9,3 (what happened??)
1b) 3X15 back ext with 15 lb plate
Conditioning
6 rnds + 1 clean
MU progression
BBG:
1) 75,75,85,85,95,95,100
2a) 110,120,130
3b) 85,95,95
Skill/Midline;
1a) Strict HSPU: 4,6,3
2b) RH: 90#
Cond:
4+9
Correction
BBG:
2a) 115,125,135
BBG
155
176
200
214 PR
220 (JUST failed the last one….hand it in my hands and it was drifting)
230 PR
Attempted some singles.
248f – fail behind, felt easy….went up.
262, fail in front. Pretty good height on it, moving fast, came forward a bit early.
Strength
3 x 3 Snatch Pulls – 262 lbs
** No snatch balances.
3 x ME Strict HSPU (6-7 in deficit)
9,8,8
3 x 10 Reverse Hypers, 170lbs
….I think I only did 2 sets.
Conditioning
AMRAP 12
5 Power Cleans, 165lbs
10 T2B
15 Wallballs, 20 lbs
7 + 13
Felt easier than expected.
95-115-135-145-155-165-165
205 x 3
75 x3
13,15,15 feet on box
4 rounds
M/F/S
1/7/7
Legs very sore from Saturday
1.) 135-155-175-185-205-225-245
2. a.) 185-205-215
b.) 95-115-125
3.) 13-9-10
MetCon – 6 Rounds Even
bbg1) 95-115-125F-115f-95-105-115
2a: 185-205-205
2b: 115-125-125
conditioning:
4+4 pc
60-70-80-85-91f-91-94f-94kg
1)110 110 110kg
2)185 185 205kg
even with ground 15 13 11
60Dbx3
conditioning: 7+2 T2b
90,95,95,95,100,105(f rep 3 and redid), 105
a) 125
b) 95,100,105
a) kipping 9,4,8
b) 20# vest on ankles on ghd
5+5 rx
BBG
1) 1×93. 6×98
2a) 173-183-183 but these felt really light
2b) 98-103-108 should have gone heavier here too
Skill/Midline
1a) Strict HSPU: 5-6-6 Rx
1b) Done
Conditioning
5 rounds + 1 T2B Rx
Cond: 6 rounds Rx
Cond: 6 rounds plus 2.
Legs smoked from Saturday.
29/m/5’11″/190
BBG
1) 95-115-125-135-145-155-165(PR)
2a) 165
2b) 95-105-115 (tried to keep it non-heaving, no bounce, just drop under)
Midline
1a) 5-4-3 (I suck with my hands closer together, long freaking arms)
1b) Green band on GHD; UB
Conditioning
5rds + 5PC + 6T2B
7*1@95/135/135/145/145/145/145
1a 185
1b 55
Me HSPU:25/15/14
55# GOOD MORNINGS
Conditioning:
5 rds 15 reps
115-135-155-165F-165F-155F-155F
(Grip wasn’t there)
155-185-225
135-135-155
(Been a while since I have done these)
HSPU with 4 inch deficit (Strict)
9-8-8
Reverse Hypers with Red Band
Conditioning:
7 Rounds + 5 Cleans+1 Toe to bar
Tough. Initial goal was 8, that quickly changed to doing everything unbroken. Mission accomplished, could limited my rest times.
1. 75-90-95(f)-95(f)-95-100-105
2a. 155-165-175
2b. 85-95-100
1a. 6-10-9 (couldn’t do a single strict a few weeks ago, so this made my day)
1b. Done with Red Band
Cond: 5+1 Clean Rx
(T2B kill me)
4rnds & 5/10/14
1)115#
2a)135#
2b)95#
1a)20/17/14
1b)3*15 Morning Glory @ 65#
BBG
1. 95, 135, 145, 155, 165 f at knees, 165 165
2a. 205, 205, 225
2b. 185, 195, 195
Skill
1a. 6, 6, 5
1b. 95 lb Good mornings
Cond
6 rounds
135,145,135,135,135,145,145
225
165
7,8,5
Na
4+ 11 wb rx
BBG: skip-still resting arm
Midline:
1a) strict but had to use 2 abmat
11/11/10
1b)120lb all 3 sets
Conditioning:
4rds rx
1) 118
2a) 173
2b) 125
3a) 9-14-14 (all kipping)
3b) back ext
Cond:
5 + 23
1) 155
2a) 215
2b) 160
3a) 5 reps all across ( need to work on strict
3b) GHD RAISES no weight, 10, 20
Cond:
5 + 3 PC
BBG
3 pos- 70-75-77.5-80-82.5-85-87.5kg F
Pulls- 110kg
SB- 82.5kg.
ME HSPU- 14-11-9
RH- 5kg DB between legs hanging off 2 large truck tyres.. Shit house set up.
WOD
7 rds + 2 wall balls
40kg, 45, 42.5, 40 for remaining sets.
Missed high hang on 42.5 and 45.
1a) 1 abmat 3, 2, 4.
2b) 5kg.
Cond. Subbed toes through rings due to torn hand.
5 rounds + 3 pc.
Conditioning
6+11 with 45 secs lost putting grips on mid-wod to avoid ripping hands.
Guessing low 7’s at the pace I was on for the rest.