11 – 3 – 11
Skill: 15-20 minutes of skill work:
- rope climb
- split jerk
- muscle up (bar/ring)
WOD: 21 – 15 – 9
- Back squats (185/115)
- 400 m sprint after each set
– bar must start on the ground
– if you can’t clean it and get it to your back, scale down
– Post loads and times to comments –
45 thoughts on “S'onitres”
Damn the clean is going to be the hard part!
Great! First day back full force and there is running involved. Guess I have to get back into the swing of things!
I’m gonna be there tomorrow night! Yay for split jerks and rope climbs! I’m wearing long pants!!!
What is a split jerk?
Just like a push jerk but you put one leg forward and one back kind of in a lunge type position
not sure what looks worse. memories of the 5th mountain or yalls wod. have fun
Looks like an interesting workout. I don’t think I’ll be sprinting the 400m though. Just sayin.
Garrett I don’t think anyone will be sprinting. The term is used loosely especially after all those backsquats.
Tru dat!
Burpee Challenge results?!!!………crickets…….anyone finish it out?
Where have you been? We miss seeing you in the evenings.
I’m really looking forward to the skill work. Hopefully I can get my first Muscle Up where Stefan actually witnesses it.
Does anybody know any “clues” yet for Hammer and Chisel?
The first clue was 50lb dumbbell and a reference to kneepads for the second clue. I’m scared.
midget wrestling
^^ha ha
The only clues they’ve given were a 50# dumbbell and they said we may want to bring knee pads. (lunges?)
12:22 (85#)
clue #3 is a trail of some sort…
that rope scares me, getting up is fine, coming down is sketchy
10:34 (115#) i feel like im finally making progress on my squats
also sat indian style for the first time in my life today! that stretching is paying off
Congrats on the stretch!
Concerning the rope, I second that feeling. . . I’m using my workout gloves today. . . barehanded was “sketchy” coming down. I always thought I was good at squats until I came to crossfit and had to sit down on the floor each rep.lol.
I started bootcamps in Winnie in the evenings. Going to try to get back in there soon though! I’m there every morning at 6am though lol.
My legs hate me
100 walking lunges on Monday,
112 Deadlifts on Tues,
Mile Time trial on Wed (I didnt partake in)
Now squats & running?
Yes I am whining
185 is a tough weight
9:28 (135)
as for the skill its was not fun coming down that rope bottom line
I can’t wait for my back to get better so I can start coming back.
I have been rowing and getting ready for the 5k row next time it comes up.
How is everyone coming down the rope? I learned how to speed rope when I did Air Assualt in the army. Maybe we could use some of those skillsets for getting down without getting burned.
I just slowly lower myself hand over hand in a reverse motion of the up phase, but I’m all ears. I didn’t know you were in the Army. I was too.
I get to the top and start crying. There’s more to it than that?
yep, combat medic 2nd Cav
Fun wod today. My whole back hurting thing is getting kind of stupid tho. Could barely run faster than a crawl pace couse of my damn back! 10:04 135#
I feel you Marc. It sucks.
10:26 Rx – none of my 400m were sprints
I like the rope climb – did anyone ring the bell at the top?
That might be an American Gladiator reference, but I’m not sure. I’m going to assume it is. Can I call you Nitro?
when i realized there wasn’t one up there i looked down in an o shit fashion and started down
Yeah I start physical therapy for it on the 14th so hopefully I’ll be back to 100% soon. This sucks. I’m over it.
What’s up with your back Jeremy?
Where are you doing therapy at?
Skill…
WOD
11:19 (85#)
I liked this one.
Sabrina- I didn’t finish. I got sick for 4 days and took off. I started back up Tuesday with 58. Haven’t done my 60 yet. I’ll do my last set tomorrow. I definitely think its made a huge difference though!
14:23 @85# I haven’t done that heavy of a squat in a work out in a while! Oh yea brrrrrrr
Steph golden triangle physical therapy on 9th
High five Lauren!!!! I’m glad they have helped. Let me know your time when you do it!
I have no idea. I went to the doctor and he said stay in bed for a couple days and gave me some medicene. I don’t listen to well though.
chuck norris can do what he wants
10:23 @ 135#. For WOD….. My back tightened up on the last run, major slow down