10min Build Up to:
Max Set of Unbroken TnG Power Clean to Shoulder to Overhead 115/75 RX+ 135/95 MRX 85/60
*Bar can NOT rest on ground, in hang, or on shoulders, can only rest locked out overhead less than 3 seconds.
“Walley’s World 2” by DB
15min AMRAP:
32 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′
16 Pull-Ups RX+ 16 Strict Pull-ups
8 Power Clean & Shoulder to Overhead 135/95 RX+ 185/125 MRX 95/65
56 Double Unders
Core Development & Stretching
15 Glute Ham Raises
30 second Butterfly Stretch x 2
15 Hip Extensions
30 second Straddle Stretch x 2
30 second Chinese Splits Hold x 2
Oh yeah! Great picture of a stellar athlete who brings grit and determination to every WOD. To say Damian works hard is an understatement. This guy truly gives 100% effort 100% of the time. Keep it up Damian because all that work is certainly paying off! 😁
He’ll outrun you AND outwork you! Keep it up man!
Amen to that!!!🏃🏻♂️🏃🏻♂️🏃🏻♂️💪🏾
Damian’s been working hard on those Muscle Ups just like everything else he works on. Great athlete and guy that can out run a lifter and out lift a runner. He’s CrossFit! Great work buddy!
Bad to the bone!
Damian is a great guy, but a BAD BAD man!!!
DC knows one speed, 100 mph. Another RP Superstar!
A. 6 RX+ 🙁
B. 2+3 RX+
15/2+22 rx+
A. 17 Rx (115#)
B. 3 Rx
WBS wore me out this morning.
A. 15rx- first got 11rx then mad that I let go early. Rested then 15rx.
B. 1+64rx. Totally fell apart on second round
A. 15 reps @135
B. 2 + 81 rx +
At 3, 2, 1, GO Damian goes full speed, and he doesn’t slow down one bit until the WOD is complete. He’s super nice and a stellar athlete, too!
2+50 rx @ 125#
4 Reps @ 135 PR for this week
3+9 Rx+⛓️👘🎾
20/2+40
Duke done got fitter.
Thank you for the kind words, I love my Crossfit family!
My face looked just like this today with all those dang wall balls!
25 reps Rx+
3 rds Rx+2
Awesome
Don’t let the beard fool you! Damian is has cool as they get. Just don’t challenge him to a race.
A. 17@ 95
B. 1+48 scaled to single unders
A: 115(12) 135(6)
B: 2+4 RX
C: Complete
Had to modify quite a bit…
A. E2MOM X 5 rounds: 200m run
B. 3+16 scaled to WB thrusters, horizontal ring rows, 16 GHD sit-ups, 56 double unders
A. 16 reps at 135lbs
B. 3+51 Rx
A. 20 @115 (shouldn’t have put it down)
B. 2+55 Rx (my WBS’s are 💩)
I once saw Damian outrun a mustang on the parkway!
6:30pm Garage Workout:
A: 6 rds for time of –
20 sqts
20 alt lunges
20 alt jump lunges
10 jump sqts
20 abmat sit-up
20 barbell push-ups
Time = 25:31 (w/ 20# vest)
B: C&J practice, E2MOM for 7 rds –
6 C&J @135#s afap
– Damian is one bad dude! He’s a great athlete, father and friend! Keep rocking it stud!
10 rx+
2 + 52 Rx
15 RXplus
2+34 RXplus
A. 15 Rx+
B. 3 Rx+