Northwest Regional Event 4
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 2 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 2 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 2 pood
Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.
Again…GREAT PICTURE! love the ALL OUT effort! I HOPE WE HAVE 20 FEET OF ROPE???
Squat 3×5 (add 5 lbs to last workout) 305#
Press 3×5 (add 5 lbs to last workout) 180#
Complete as many rounds as possible in 10 minutes:
Sprint 50 meters
10 Ball Slams 40 lbs
15 Toes To Bar
Replaced sprints with 5 x 24″ box jumps
Used a 40# dumb bell for the ball slams
4 rounds + 4 toes to bar
NW Regional Event 4
Scaled
95lbs for all sets on thrusters
1.5 pood kettle bell
27:42
Did this WOD pre’Jax – 15:36
-horrible, horrible WOD (but very well programmed)
Worked with Z this morning.
Squat 3×5 (add 5 lbs to last workout)
175
Press 3×5 (add 5 lbs to last workout)
100
10 minute AMRAP of:
Sprint 50 meters
10 Ball Slams 40 lbs
15 Toes To Bar
Subbed 20 lbs ball slams for 20 reps.
4 rounds + 8
I suck at Toes to bar, need to learn to kip these.
I like the img tag, “russaaaah”
22:02 as rx’d
Miserable wod. Lots of rest between sets. Not much explosiveness in legs on thrusters today.
28:30 – scaled 95# thrusters on all & 1.5 pood
29:27 as rx’d
First wod at CFH what a wod to start on!
everything rx’d except rope climb.
25:49
scaled:
1st round 95# thrusters, 1.5 pood KB
2nd round 75# thrusters, 1 pood KB, 225# wheelbarrow pull
finished 3rd row at 30min. cutoff.
Squat 3×5-230#
Press 3×5-110#
10 min AMRAP
50m sprint
25 ball slams with a 20# ball
15 toes to bar
4+ a sprint
Kevin tried to fix the 40# ball so we could do it rx, but it didn’t work. Like Aaron, I found it was difficult to get a good kip going on the toes to bar.
deadlift day!
supposed to be 5-5-3-3-3-2-2-2-1-1-1
too many people working into a single bar due to limited weights, so I didn’t do nearly that many reps. Basically started with 5 @ 225 as a warm up, & worked in with others on the way up.
Wound up at 315-315-335-345(PR)
Apparently rope climbs need to be added to my list of “needs work” or maybe I’ve just been taking it easy too much lately. Either way…
33:22 as rx’d.
Scaled with wheelbarrow pull, all else as rx’d
26:45 with ropes and kb’s to go (started in the “second heat”)
Daniel…that is hilarious. I had no idea anyone would see the name I gave the image…hahahah
19:24 Rx. Thanks for the hospitality guys. I enjoyed working out with you in you very hot gym.
Good to see you today Hudson, sorry we didn’t have more to say….we were either just trying to breathe, or, trying to avoid Pukie…And yes, it is a very HOT warehouse…..
He ALMOST had that weight too! So close!
AM: Began a new Strength Bias cycle (sounds like some steroid!) at the neighborhood gym. 5 x 3… 105-115-125 (5 rep PR)
PM: At the 25:00 cutoff I was on round 3… finished the row and 2 thrusters, as rx’d. Rough WOD!
25:00 min cut-off-
As rx’ed for weights and reps, just scaled to 1/2 rope climbs. Just didn’t think it’d be safe for me with this WOD to try to get to the top.
I did learn which shoes NOT to wear, AND, I also learned which rope to use!! There IS a difference in them!!
Very tough WOD, and I can completely see why this was a Regional WOD!!
Oh, I got into the 3rd round, thrusters done, and 1/4 of a rope climb. Missed finishing by, the rest of the rope climb and KBs.
Seriously scaled WOD after being out on vacation. Although, I did manage to pull the rope OFF the wheelbarrow pull. Nice… Later I feel like I made up for at least some of the scaling by moving 400 pounds of salt 3 times (40 pound bag in each hand about 20 yards). If the wheelbarrow pull hadn’t already killed my arms the farmer’s carry did.
Wow, rough WOD. It was BLAZIN’ hot in there – esp if you were wearing pants and long socks in prep for rope climbs! I scaled to 45# for all thrusters and 12kg KB swings. I got most of the way up the rope on my first couple of climbs, but I kept hearing Tracey’s voice in my head, “Don’t you go all the way up that rope, mama!” lol! After that, I don’t think I’d have been able to if I tried, I was so miserably hot…. I only did 2 rope climbs the first round, one half (maybe) rope climb the second round, and just a couple of feet for my last one. I did finish at 25 minutes (and I started with two min delay), so I was done in 23 min, but scaled pretty good with not all rope climbs completed. Definitely feeling it today!
CFFB
Squat 10 x 2 @ 65% max — (275#)
3 x 15 GHD
(45 seconds rest between sets)
Then
Complete as many rounds as possible in 10 minutes:
Sprint 50 meters
10 Ball Slams 40 lbs
15 Toes To Bar
sub – 25 ball slams with 20# ball
4 rounds + 5 toes to bar