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1/10 WOD

1 Round for Time:
400 M Run
50 Wall Balls
400 M Farmer’s Carry
50 Wall Balls
400 M Run

17:53 @ 45# dumb bells for carry.
Proudly bringing it home in last place! This was tough. Farmer's carry at 45 + 45 really blasted my grip. I must have set the bells down 8-10 times on my walk around the block. The second set of wall balls with blasted hands were tough, I kept dropping the ball instead of catching it. Devolved to sets of 3 to 5 by the end. Can barely type this now, about an hour later. Doubt anyone at the Globogym is doing this one!

Claw

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"Nate"
20 Minute AMRAP:


2 MU
4 HSPU
8 KB Swings scaled to 1 pood.

10 Rounds

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Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

16:50.

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[B]1-10[/B]
skill work for us
3 rounds
5 minutes at pull-up station
5 minutes with pistols or squat therapy
5 minutes HSPU work

This was a good workout. My kip is whacked so we are working on figuring out why.

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1/10
Jumprope

WOD 5 rounds
run around building
10 55# KB swings
10 walking lunge @ 70#
10 35# halos
18:19

more jumprope

m/57/189

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[QUOTE=Jim Cordes;1021881]...Proudly bringing it home in last place! This was tough. Farmer's carry at 45 + 45 really blasted my grip. I must have set the bells down 8-10 times on my walk around the block. The second set of wall balls with blasted hands were tough, I kept dropping the ball instead of catching it. Devolved to sets of 3 to 5 by the end. Can barely type this now, about an hour later. Doubt anyone at the Globogym is doing this one!

Claw[/QUOTE]

D@MN Straight Claw!! My wife asks me why people go to the Globos with nothing to show for it and I say check out what they are doing.

[B]WU:[/B]
50 single unders
10 hip openners (each leg)
10 Hip closers (each leg)
10 Air Squats

[B]WOD:[/B]
"Kelly" (pack)
3 RFT:
400m run
30 24" Box Jumps
30 20# Wall Ball Shots

28:20

Shoulder press
90# for 5 reps
120# for 3 reps

[I]Did this WOD in the base Globo. Would've done better if I did it at the box. Felt like I was being watched especially during the presses.[/I]

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saturday

run in park with dogs. not sure how far but was out for an hour. ran pretty much the whole time less the scratching, sniffing, barking and peeing. (the dogs not me) they are fun to run with but sure slow things down at times.

monday

floor press

1-1-1

155-165-175

pushup progression 16-21-18-18-28

tuesday

lumberjack 20

dead lift 225
kb swing 30
goblet squat 70
dbell bench press 25
ring row
24" box jump
dbell clean 25

9:00

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Strength: bench:5-3-1. 185,225, 285.
Heavy bands for bent rows and dips for 3 compound sets.

WOD:
5rft
15 clean slit @2x40# db's
21 jumping pull ups.

Gassed at end of 3 rounds in 8:15.

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1/11 WOD

Advanced:
Full Squat Clean and Jerks
1-1-1-1-1-1-1
135-145-155-165f-160-165f-165f

Two problems here. First, I am pulling WAAAY too much with my arms instead of triple-extending the weight up. Second, I am rehearsing too many fails (3x @ 165#). I think I can fix both by doing lots of reps at a more manageable weight like 135# until I get the mechanics right and my body used to successful reps instead of fails.
Worked with KJ and JHall which was a lot of fun.

Everyone finishes off with a nice easy…
500 M Row for time
1:41.2

Haven't done this in over a year or maybe even two, but it amounted to a 5 second PR! By the end I would have turned over the nuclear launch codes just to stop the torture. :rofl:

Claw

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Filthy Fifty scaled to Terrible Thirty

Box Jumps
Jumping Pull ups
Kettlebell Swings 1 pood
Walking Lunges
KTE
Push Press
Back Extensions
Wall Balls 20 lbs
Burpees
DUs

23:18