Friday, July 28th

27
Jul

Friday, July 28th

Strength

Romanian Deadlifts
5-5-5-5-5

Compare to 6/22/17.

Superset with 4-8 strict pull-ups

Conditioning

Partner “G.I. Jane”

100 total burpee pull-ups for time

Ideally the pull-up bar is one foot above your reach.

Partition the reps however.

Post loads and time to Comments.

56 Responses

  1. johanna

    Someone left some food/leftovers from Balducci at the gym last night. I put in the fridge. Please claim it or grab it today or it will get eaten/thrown away. Thanks!

  2. johanna

    Someone left some food/leftovers from Balducci at the gym last night. I put in the fridge. Please claim it or grab it today or it will get eaten/thrown away. Thanks!

  3. BAston

    Back Squat 5×3 @ 225# / 5 strict pull ups after each set with 1 chain
    ** I did this exact Romanian DL / PU wod on Wednesday

    GI Jane w/ Paul: 9:49
    Short bar, strict pull up (they got more and more strict-ish towards the end)

  4. BAston

    Back Squat 5×3 @ 225# / 5 strict pull ups after each set with 1 chain
    ** I did this exact Romanian DL / PU wod on Wednesday

    GI Jane w/ Paul: 9:49
    Short bar, strict pull up (they got more and more strict-ish towards the end)

  5. Rekas

    RDL 5s:
    115,135,155,165,175 (10# heavier than 6/22) switch grip
    Superset w/ 5 strict pull-ups each round (25 total)

    GI Jane w/ Al
    10:14 (sets of 5 each)

  6. Rekas

    RDL 5s:
    115,135,155,165,175 (10# heavier than 6/22) switch grip
    Superset w/ 5 strict pull-ups each round (25 total)

    GI Jane w/ Al
    10:14 (sets of 5 each)

  7. Alice

    RDL 5s:
    145# across (10# more in total volume than 6/22)
    superset with ub sets of strict pull-ups (lost quickly): 5-5-3-3-2

    GI Jane with ^^
    set up a loft bed of drop mats
    10:14

  8. Alice

    RDL 5s:
    145# across (10# more in total volume than 6/22)
    superset with ub sets of strict pull-ups (lost quickly): 5-5-3-3-2

    GI Jane with ^^
    set up a loft bed of drop mats
    10:14

  9. ally

    Rdls at 113. Tried to focus on getting farther down this time. Did 2 strict/2 banded pull ups between sets.

    Partner GI Jane
    11:51 w/ guy

  10. ally

    Rdls at 113. Tried to focus on getting farther down this time. Did 2 strict/2 banded pull ups between sets.

    Partner GI Jane
    11:51 w/ guy

  11. johanna

    Crossfit Games WOD “Bar Fight” with Chad, Matt, and Wes
    Teenage, 35-49 Divisions
    For time:
    50 chest-to-bar pull-ups
    40 toes-to-bars
    30 cleans and jerks

    M 14-15 use 175 lb.
    M 16-49 use 205 lb.
    F 14-15 use 115 lb.
    F 16-49 use 145 lb.

    Time: 18:32 @115 and half the gymnastics (25 C2B, 20 T2B) to keep up with the guys

  12. johanna

    Crossfit Games WOD “Bar Fight” with Chad, Matt, and Wes
    Teenage, 35-49 Divisions
    For time:
    50 chest-to-bar pull-ups
    40 toes-to-bars
    30 cleans and jerks

    M 14-15 use 175 lb.
    M 16-49 use 205 lb.
    F 14-15 use 115 lb.
    F 16-49 use 145 lb.

    Time: 18:32 @115 and half the gymnastics (25 C2B, 20 T2B) to keep up with the guys

  13. amandajnz

    tomorrow’s K-hour w/Eric and the ladies

    34:07 (i think? jojo wrote it somewhere)
    #55 first two rounds; RX last 2 rounds thanks to JoJo pushing me

    good times

  14. amandajnz

    tomorrow’s K-hour w/Eric and the ladies

    34:07 (i think? jojo wrote it somewhere)
    #55 first two rounds; RX last 2 rounds thanks to JoJo pushing me

    good times

    1. Roberts

      And thank you eric for “running” the last lap with me. And listening to me whine the whole time 😀

    1. Roberts

      And thank you eric for “running” the last lap with me. And listening to me whine the whole time 😀

  15. ERIC S.

    “Amma”
    4 Rounds:
    15 Burpee Box Jumps (24″/20″)
    20 Calorie Row
    16 Hang Power Snatches (95/65)
    400 Meter Run

    25:32 Rx’d
    Broke up the HPS into two sets. The run was more like a Marine corps shuffle. This one is just a gut check. Whatever you do just keep moving.

    1. ERIC S.

      If you want to get better at things like your engine, (work capacity) or your rowing, or barbell cycling then you need to come in and put in the work. Maybe with a friend or a coach. Someone that will help you AND hold you accountable. (Like me 😉) If you’re only doing stuff you like, stuff that’s not going to push you, or challenge you then you’ll remain the same.
      What’s your attitude towards discomfort/challenge/ things that are hard for you? What’s your mental toughness like?
      To consistently perform your best, you can’t avoid discomfort, it’s time to move beyond just accepting challenges and start actually SEEKING, attacking and embracing them.
      This workout. “Amma” is all mental. These are all movements we can do. There’s nothing gymnasty (like bar muscle ups) or a really heavy lift in this wod that we can’t do. It’s all about embracing the suck. Get comfortable being uncomfortable. This month (JULY) has been about building that engine and that mental toughness. Whatever you do remember don’t cry, and just keep moving. Good luck!

  16. ERIC S.

    “Amma”
    4 Rounds:
    15 Burpee Box Jumps (24″/20″)
    20 Calorie Row
    16 Hang Power Snatches (95/65)
    400 Meter Run

    25:32 Rx’d
    Broke up the HPS into two sets. The run was more like a Marine corps shuffle. This one is just a gut check. Whatever you do just keep moving.

    1. ERIC S.

      If you want to get better at things like your engine, (work capacity) or your rowing, or barbell cycling then you need to come in and put in the work. Maybe with a friend or a coach. Someone that will help you AND hold you accountable. (Like me 😉) If you’re only doing stuff you like, stuff that’s not going to push you, or challenge you then you’ll remain the same.
      What’s your attitude towards discomfort/challenge/ things that are hard for you? What’s your mental toughness like?
      To consistently perform your best, you can’t avoid discomfort, it’s time to move beyond just accepting challenges and start actually SEEKING, attacking and embracing them.
      This workout. “Amma” is all mental. These are all movements we can do. There’s nothing gymnasty (like bar muscle ups) or a really heavy lift in this wod that we can’t do. It’s all about embracing the suck. Get comfortable being uncomfortable. This month (JULY) has been about building that engine and that mental toughness. Whatever you do remember don’t cry, and just keep moving. Good luck!

  17. JoJo

    RDL’s
    135-145-150-150-135 (gotta be better at form)
    Strict pull-ups
    8-8-6-6-4

    100 burpee pull-ups for time
    7:20rx w/sassypants

    Accessory work:
    Form/technique
    12 min EMOM
    1 Power Clean + 1 Hang Power Clean all at 75lbs

    Metcon: “DIANE”
    21-15-9
    Deadlift 225/155
    Kipping HSPU
    12:17 #155
    (one Abmat) focused on HSPU kip

  18. JoJo

    RDL’s
    135-145-150-150-135 (gotta be better at form)
    Strict pull-ups
    8-8-6-6-4

    100 burpee pull-ups for time
    7:20rx w/sassypants

    Accessory work:
    Form/technique
    12 min EMOM
    1 Power Clean + 1 Hang Power Clean all at 75lbs

    Metcon: “DIANE”
    21-15-9
    Deadlift 225/155
    Kipping HSPU
    12:17 #155
    (one Abmat) focused on HSPU kip

  19. JTrano

    “Amma”
    4 Rounds:
    15 Burpee Box Jumps (24″/20″)
    20 Calorie Row
    16 Hang Power Snatches (95/65)
    400 Meter Run

    31:29 for 3 rounds Rx
    Thanks JoJo for keeping me motivated on those burpee box jumps!!

  20. JTrano

    “Amma”
    4 Rounds:
    15 Burpee Box Jumps (24″/20″)
    20 Calorie Row
    16 Hang Power Snatches (95/65)
    400 Meter Run

    31:29 for 3 rounds Rx
    Thanks JoJo for keeping me motivated on those burpee box jumps!!

  21. Ashley Moduno

    RDL: 105-115-125-135-165

    WOD 1 as team “Ashelley”: 9:40

    50 push ups (20-5-5-5-5-5-5): 2:24

    3RFT:
    75 du’s
    50 air squats
    25 kbs (35#)
    14:09 ish had a little hiccup with the timer. I definitely didn’t do it faster than that time…

    WOD 2 as team “Chiley”: 9:25

  22. Ashley Moduno

    RDL: 105-115-125-135-165

    WOD 1 as team “Ashelley”: 9:40

    50 push ups (20-5-5-5-5-5-5): 2:24

    3RFT:
    75 du’s
    50 air squats
    25 kbs (35#)
    14:09 ish had a little hiccup with the timer. I definitely didn’t do it faster than that time…

    WOD 2 as team “Chiley”: 9:25

  23. Liz

    Frontline
    Karen. Only in sets of unbroken 15 without resting against wall or dropping ball. Awful. 11:32 rx