Bent Outta Shape

  • October 24, 2014
  • By :

rope climb marc

Warm-up
Handstand walking obstacles- work on going uphill, up steps over objects or just plain walking on your hands.

Strength
Every minute on the minute for 16 minutes
odd- 2 Touch and Go Power cleans
2 Front Rack Lunges
**weight should be based off lunge
Even- 3 Strict Handstand Push-ups
-Add deficit if possible

WOD 1
12-9-6-3
Thrusters (185/125)
Bar Muscle Ups

Regional 165 115
Open 155,105

WOD 2
Using a heavy Sandbag
400m Sprint
300m Sprint
200m Sprint
100m Sprint

Rest 1:1 or work in with partner

7 Comments

  • Kyra Williams

    10/28/2014 @ 2:00 pm

    WOD 1 @ open/ blue purple bands: 10:33

  • lizowiz

    10/27/2014 @ 3:27 pm

    EMOM: 115-125#/ blue banded HSPU
    WOD: 14-somethin @ open weight (woof!) w blue/red combo band (started w blue and started failing so added a red, and it was too easy!)

  • Mike Quigley

    10/25/2014 @ 12:44 pm

    155-195, 3 strict HSPUs all rounds except one in the middle when I got 2. I think I had only done 4 strict HSPUs ever before today. 14:32 open. Slow ass sandbag runs.

  • goose

    10/24/2014 @ 9:05 pm

    225 across on the complex. boxes to 1-2 abmats
    8ish on the WOD at games
    sandbag runs at (147-105-55-27)-ish

  • biscoe

    10/24/2014 @ 2:34 pm

    Dropped in to CF5th Ave today…
    Squat 3×6 @ 70%: 295
    Jackie: 7:33

  • Rob Hassell

    10/24/2014 @ 2:16 pm

    EMOM: 165-195; 2 hspux4, 1 rest of the time
    WOD 1: 16:15 open but w/ blue band
    WOD 2: 1:45, 1:12, 0:55, 0:29 (6 bags)

  • Crowley

    10/24/2014 @ 1:10 pm

    warm-up: mini obstacle course, walked up and down the step
    emom: 165-195, paralette hspu w/ 1 abmat
    wod 1: 10:00 open
    wod 2: 2:03, 1:40(?), 1:00(?), :37 (6 bags)

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