WOD:
A. Weakness Work Training 14 minutes
Athlete makes 2 choices based on greatest weaknesses and alternates between them on even and odd minutes
Alternating EMOM for 14 minutes:
6 pistols (3 each leg)
2 squat snatch @ 50%-75% 1RM
2 muscle ups
3-5 ring dips (strict or kipping)
3-5 pull-ups (strict or kipping)
10m-20m handstand walk
30 double unders or 10 attempts
B. 12 minute AMRAP of:
12 pistols (alternating, 6 each leg) OR goblet squats 32kg/24kg or 24kg/16kg
6 pull-ups & 6 dips OR 6 muscle ups (bar or ring)
6 squat snatch 135/95 or 115/80 or 95/65 or 75/55
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Big Bill is a keg of dynamite and he will blow up some weight. Keep it up Bill!
Looking STRONG Bill!! Keep it up! 🙂
I cannot add that high. Nice work Bill!
One strong hard working athlete! Great job Bill
Bill is super strong and super nice.
glad you are working out at huntsville…
Dang! We have that many plates in the gym??? Nice work!
Bill is too strong!!!
3+19 Rx w/ Pistols, Ring MUs, and 135#
Well I did a little extra build up as I really want to start working on my Snatch again but know I only have about one day a week my shoulder allows this.
HIT 165 again, but cannot hit 175 or 185. Can get it up but my shoulder cannot hold it yet.
EMOM X14min Motor and skill work for me and two moves I know will be in the Open, not that I am trying anything special.
Even = 7 Thrusters 95lbs AFAP
Odd = 7 T2B AFAP
The AFAP makes it get real, really fast. You will want the rest until the next min.
On the WOD, just wanted to prove to myself I may still have somewhat of the moves. Long long way to go but a confidence booster.
WOD
12 Pistols (alt)
6 Ring Muscle Ups (all singles cannot load shoulder on way down yet)
6 Sqt Snatch at 135lbs (all singles too, same reason)
RXd = 3 rounds + 2 Pistols
Great day to work on weakness, troubles, etc…and hone strengths.
2016 is the year of the DB comeback!!! Wahoo!!!
Bill made us better when he walked in the door.
This is one legit dude!! Serious squatting going on.
AM: Today’s Wod
3+18 (Pistols, C2B/Ring Dips, 135)
PM: Yesterday’s Wod
A. 175(10) – 225(5) – 175(10) – 225(4) – 200(9)
B. 8:51 RX
C. 46 Hand-Release Push-Up
Bill killing it everyday! Glad you came back to a gym that will grow you!
A. Double unders and Squat Snatch
B. 4+19 115 pounds pull ups, dips, gob. squat.
1015 Open Gym: Today’s WOD:
5 + 5 RX pistols, chest to bar, ring dips, 95#
1pm Open Gym: yesterday’s WOD:
A. 110(10) – 140(4) – 110(10) – 135(4) – 125(6)
B. 9:37 RX+
10:15 Open Gym – Today’s WOD :
3 + 25 rx ( pistols, C2B & ring dips, @135 )
1:00 Open Gym – Yesterday’s WOD :
A. 180(10) – 235(2) – 180(6) – 215(3) – 200(5)
– Big fail on bench today in every way. Failed to adjust properly –
B. 8:21 rx +
C. 35
Worked on muscle ups and handstand.
4 rounds even. ( pistols,pull-ups, ring dips, and 115lb. )
A) Pistols / Handstand Walks
B) 3+20 RX w/ Pistols/Muscle Ups/135 Squat Snatch
10:15 Open Gym (Today’s wod):
4+24, RX (pistols, c2b+ring dips, @115#)
1:00 Open Gym (Yesterday’s wod):
A: 175(10)-225(5)-175(10)-225(4)-205(6)
B: 8:46, RX+
C: 41
-Big shoutout to my man TJ yesterday!!
-Bill is one heck of a stud! Super strong! Great guy too!
A: butterfly pull-ups and more butterfly pull-ups
B: 4 scaled- 16kg/6&6/switched to power snatch after second round
A. Ring mu and handstand walks
B. 3+15 scaled due to lack of depth on the first 2 rounds of pistols until Kodi so kindly pointed it out. Ring MU and 135
Thanks for the coaching Kodi!
A.pistols and handstand walk attempts
B.3 rx pistols, ring mu’s, and 115#
Bar muscle ups/double unders
3+15 pistols/bar muscle ups/135
Bill’s a great crossfitter and an even better soccer player