07/17 HANGMAN

[bochmaster]

Warm Up: ROM and agility drills
Work Capacity:
(1) 400 M walking lunge
(2) AMRAP 30: 3 x Hand Stand Push-ups, 4 x Dead Hang Pull-ups, 5 x KTE,
Durability: 1 mile run cool down pace. 10 minutes stretch or yoga
---------------------------------------------
I did my own workout today as follows:

WU: 500m row time trial. Time 1:38
STA: 3 rounds for time of 3 power clean and jerk (155#) and 20 double under. Time 3:23
WC: Did my own version of the lumberjack 20 WOD courtesy of Brass Ring Fitness:
20 Deadlifts (245lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (105lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
20 Toes to Bar
Run 400m

Time: 28:59. This was a doozy. Now time to enjoy the crossfit games

[SoonerBorn]

WU: Worked on Snatch Form (thank you Games)

WC:
1) 400m Lunge. 7:32
Downpour outside so I had to work with the space in the globo, which was only 25 feet. So I had to do 26 laps (52 lengths).

2) AMRAP in 30 Minutes: 3 HSPU, 4 Dead Hang Pull Ups, 5 KTE- 26 rounds before the hands ripped.

Durability: Bike 2 miles cool down pace, 8:02; 10 minute stretch


Really upset that the callouses ripped. Could have gotten a few more rounds

[SPARTAN-367]

WU: ROM Drills, Snatch Drills
STR: Yoke Walk 20m I maxed at 375# with 20 lbs chains and 24kg Kbs (Hard to breath)
WC: 3 Rounds for time: 10 HeSPU, 300m Run, 10 Pullups, 30 squats (9:30)

DUR: Stretched, good mornings and elastics on hamstrings.

I'll do this Hangman work capacity another time looks hell lot of fun.

[jd82]

I'm coming off 3 days off with a food-borne illness so I wasn't planning to knock this out of the park.

22 rounds. Not bad considering spatial arrangement I had to work with. Didn't have anywhere to do a walking lunge so I just lunged in place 100 4-count.

[twil44]

Warm Up- Rx'd
WC-
1- RX'd
2- RX'd 37 +3 HSPU , +4 pull ups
Dura- Rx'd

[Myth]

Warmup: 400m walking lunge-painfully enjoyable as usual:)

Work Capacity: OTM 30 (on the minute for 30 min) with 20# vest:
5 dead hang pullups
2 burpees

The main point of the burpees was to provide "active recovery" between pullup rounds. The pullups started to get pretty tough half-way thru the WOD. I managed to do about half the rounds with unbroken pullups, and for the remainder I did sets of 3-2.

Durability: 1 mile cool down run

Immediately after: 5.4 mile ruck with 45#

[vertigo]

Warm Up: rx'd

Work Capacity:

1) Went on the basketball court to do lunges, ended up shooting basketball for like 40 minutes instead

2) 37 rounds + 3x HSPU & 4 DH pullups. Note when I do HSPU, my toes face the wall rather than my heels; my gym doesn't have enough room for me to practice flipping myself up without hurting myself.

Durability: rx'd

[lmidd]

WU: 200m walking lunges and ROM drills

did 50 BS reps @ BW(175#) and on the minute did 4 chest to deck pushups, completed in about 6 minutes

WC: 26 rounds

Awareness: Ran a hard mile (6:37) then did two cool down laps and stretched

[Put Up or Shut Up]

Woke up late this morning (5:55 rather than 5:05) so I didnt have time to get to the gym before work...instead, I took HANGMAN and put the workout on steroids...welcome back.

1. 100 4-count jumping jacks then ROM drills.

2. Work Capacity:
1a. As rx'ed w/20# vest
2b. For time (no vest; all pullups and KTE on O-rings): 1 mile run, 10 rds (3 burpees, 3 hspu, 4 strict pullups, 5 KTE), 100 pushups, 10 rds (3-3-4-5 as before), 100 situps, 1 mile run. Total time- 40:26 w/all rounds unbroken and chipped thru pushups. Splits for the 1 mile runs (6:22, 6:34). Next time Im keeping the vest for added difficulty.

3. As rx'ed.

Im pissed about sleeping thru my alarm this morning, but at least i completed a long, grinding metcon. I did a shorter, very intense workout Saturday morning w/heavy tired flips, interval runs, O-ring pullups, and burpees. I love these tough outdoor workouts. Given my pace on the rounds, I think I would have been completed 33-35 in a 30" amrap; decent considering the added difficulty of the O-rings.

[jasonmv22]

wc - started out w/ 200 walking lunges 6:34. legs were dead after the 100 backsquats yesterday. decided to do 15 rd for time instead of amrap 30. done in 13 min
dur - rx