Steady Drainage

Josh
Josh

Warm-up
5 – 10ft heavy wallballs
5 โ€“ 11ft heavy wallballs
5 โ€“ 2fer1 heavy wallballs
Run a loop
Repeat wallballs

Strength/Skill
EMOM20
Odd- 3 Deadlifts @80-85%
Even-a. 5/3 PHSPU**
Even-b. 10/8 Kipping Ring Dips

a. 2,6,10..ect/ b. 4,8,12…ect)

*Games guys- start with 3 strict to 2 abmats PHSPUs once that becomes too difficult, switch to 5 kipping.

Regional- 5 strict
Open- 7 Kipping

WOD
Each for time:
At 0:00 on the Clock Complete
12 Lateral Burpee Box Jump Overs
18 Toes to Bar
24 Wallballs (30,20)

At 7:00 on the Clock Complete
9 Lateral Burpee Box Jump Overs
15 Toes to Bar
21 Wallballs (30, 20)

At 13:00 on the Clock Complete
6 Lateral Burpee Box Jump Overs
12 Toes to Bar
18 Wallballs (30,20)

*Decreases by 3 reps each time

Open/Masters (20,14) 15,12,9 T2B

24 Comments

  • Kyra Williams

    05/12/2015 @ 5:34 pm

    MUP transitions and 1 mup

    Deadlifts @ 215-230#; 8 ring dips

    3:21, 2:47, 2:09

  • Bish

    05/06/2015 @ 5:21 pm

    Deads: 405 across
    4 Strict phspu (2 ab mats) / 10 dips across
    Wod: 1:56? 1:40?? 1:16maybe?

  • Sam Gifford

    05/06/2015 @ 3:40 pm

    EMOM: 315, 5 Kipping PHSPU (2 mats), 10 dips
    WOD: 2:18, 2:08, 1:48 Rx

  • Brendan Caslin

    05/05/2015 @ 1:00 pm

    EMOM: 345#, 3-5 PHSPU, 10 dips
    WOD: 1:53, 1:31, 1:11 (I think)

  • Mike Quigley

    05/05/2015 @ 11:45 am

    EMOM – 340# across, 5 kipping regular HSPU, got 7 and 5 on the last two rounds of ring dips.
    Don’t remember the splits on the WOD – it was 3 something, then 10 something, then who knows. RX.

  • Nicole D

    03/07/2012 @ 10:17 pm

    awesome job guys!!! way to represent!

  • Bish

    03/07/2012 @ 12:42 pm

    Nice work guys! It was PR city at the 5:30 PM. That bell didn’t stop ringing, it was off the chain!

  • Whisler

    03/07/2012 @ 3:59 am

    350 on the deadlift PR.

    5 rounds + 2 rx

    • sarahpisborg

      03/07/2012 @ 5:08 am

      bolts on bolts on bolts.

      • Bish

        03/07/2012 @ 12:44 pm

        Awesome pen name Borg

        • Whisler

          03/07/2012 @ 1:32 pm

          hahahaha I second that!

  • jason barrow

    03/07/2012 @ 1:34 am

    Respect x infinity for choosing to live such selfless lives, for real, and congrats on the win.

    Deadlift: 335 x 1
    WOD: 3 Rounds + 3 HSPU’s (Scaling: 1 Abmat for the HSPU’s)

  • LEBO

    03/06/2012 @ 9:30 pm

    Strong work guys!!!

  • haley

    03/06/2012 @ 7:31 pm

    nice work, guys!!!! making southie proud

  • Tkelleher2

    03/06/2012 @ 5:10 pm

    Congrats !!

  • Lindsay

    03/06/2012 @ 4:44 pm

    Congratulations!

  • Kyle

    03/06/2012 @ 4:37 pm

    Deadlift- 415 lb 30 lb PR!

    WOD- 3+6 1AM

    Great job fellas!

    • Joe

      03/06/2012 @ 6:56 pm

      6:30 AM PR Fest…bell wouldn’t stop ringing

  • Joe

    03/06/2012 @ 4:32 pm

    Champs on champs on champs, nice work. When are you parading that trophy from green to orange?

    DL: 295
    WOD: 5+11

  • Joe B

    03/06/2012 @ 4:08 pm

    Congratulations Guys!!

  • Chris Berretta

    03/06/2012 @ 3:49 pm

    You guys have been puttin in the work, wasn’t surprised to hear you smashed it. As for the am classes..

    Megan and Leases hittin a PR with 140lbs, welcome back Lisa!
    Petra handling 235 on the DL? Woooo
    Lots of other strong lifts this am, seein the same faces and the energy is high, keep it up!

    • borg

      03/06/2012 @ 3:55 pm

      nice work on the DLs ladies!!

    • Leases

      03/06/2012 @ 4:39 pm

      thanks berretta!! it’s really great to be back – didn’t realize how much I missed it until class today!! i can’t wait to get my calluses back!!!

      WOW petra!!!

    • Amy C

      03/07/2012 @ 1:01 am

      Awesome work 6am friends! So sad I wasn’t there to witness it and welcome Leases back- but super excited for all of you! See you all on Thursday morning…

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