Hip Mobility with the Arosti Master; Dr. Bill
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A) Pullup: 15 minutes work up to a heavy single
B) AMRAP 14
7 Strict Pullups
7 Strict Presses 95/65
Post load and total number of rounds to comments:
Compare to: 120218
Carol-Sarah OBXWOD (Sunday)
Warmup – Vortex throw, Ring Toss, Ocean Swim
175m run (Carol), 50 Double Unders (Sarah)
20 air squats (Carol), 20 watermelon shoulder to OH (Sarah) :-)
Carol – 5 Rounds
Sarah – 4 Rounds + 50 DU
Cool Down – MobilityWOD + VinoWOD for time
Tell me more about this “VinoWOD”
We’ll never tell ;)
6am open, moving to 5:30
B) 7 rounds @ 80#
Note: No PR for part “A”; PR is 60#. Same weight as last time for part “B”, but less rounds and stayed strict the whole way. An improvement…I guess. Need to go up in weight for part “B” next time to at least 85#.
b: 3 rds @ 95# + PU + 1 press
A: BW+90. Rushed 95 and didn’t quite get there. If I wasn’t rushing I would have made it.
B: 7 rounds+6 pullups.
B) 8rds + 7pu + 3 press
My 5:30 is available, forgot I have my “Baby Basics” class tonight. Prepping for my life change.
b) 7 rds rx
A) Strict pull ups
B) 5 Rnds #63 first strict, tiny red band, two red bands. No kip.
A) 91 lbs
B) 10 rds + 7 SP +5 PU rx
8 rounds + 6 presses
B) 4 Rnds + 5 Strict Presses Rx
A) 77 was super easy so went to 108…which I missed by 1″.
B) 8 plus 1 PU
B was @ 75
A) Skinny red band
B) 5 or 6 rounds (can’t remember) + 3 push presses, 55#
Red for a couple, then blue, then mostly green
B) 5 rounds plus 3 PUs (RX for Strict Press, Red Band for pullups)
A) 83# (PR by 45# – getting stronger quickly!)
B) 7 Rds + 7 PU + 5 SP Rx – presses slowed me down today. Wish I would have hit the 8 rd mark.
A. 17.5# – I believe thats a PR, I couldnt find the blog when I last did weighted pulls ups but that was the 1st time I had done weighted and I believe I kept failing at 15#
B. 5 rounds + 4 strict press @ 55#, red band – need to add more weight next time
B) 9 Rounds @ 75#
A) 61+ BW
B) 5rds + 7PU + 2SP @80lbs
B) 14 rounds + 4 pull up’s Rx
What better way to do a WOD than make it a team WOD with my bad a** friend Darby Nelson!!! I did all the strict pull up’s, gave Darby a high five who then did all the strict presses. Man I am going to miss this girl…………….
YOU ARE SO GREAT. I love you so much :)
What a great way to do one of the final wods….
Fun to see….
A) 70# (PR by 10#)
B) 6 rounds + 7 PUs. All rounds strict press @75#.
B: 5 rounds + 7 pull ups (skinny red band and push press Rx)
Monday WOD – at Outer Banks CrossFit
50 Double Unders
21-15-9: Hang Cleans, Push Jerks 70#
50 Double Unders
That sounds like a fun… what was the mens weight?
20 box jumps 20″
21 dead lift 116#
15 dead lift 116#
15 box jumps 20″…arms were fried, too much vortex on beach
9 dead lift 116#
9 box jump 20″
A) 67# (somehow ran out of time to go higher)
B) 8 rounds + 4 pull ups Rx
A) Skinny orange and attempts at no band – one day…
B) 5 rounds, 65#’s – mostly red and blue band for pull-ups, and 4 using green band
Gotta stay late at work, 5:30 open, gonna try to make 7:30
B) 6 Rounds + 4 PU’s rx
A) got down to green band :)
B) 8 rounds @ 35# and used purple band
b) 11 rds rx
a) 70 b) 8 + 8 pullups rx
A) 130 B) 13 rds
A 23 #
B 5 rds+ 5PU
Fun to wod with Ali and Darby
On my own…
B) 8rds Rx
a) got to orange band
b) 7 rounds + pullups + 2 presses with 55# and blue band
B 9 rds + 3 pu strict, small red band, small blue band
A) strict pullup pr – 18#, but blew it all here. failed on 28# for weighted kip (pr is 35#)
B) 5 rds + 7 press, strict press 53#, pullups – rd 1-4 were 3 strict no band, then 4 skinny purple band, rd 5 all band
A) 90, 115 (f)
B) 11rds + 4 PP
A) Orange Band, kipping
B) 7rds @ 55#/blue,orange band
b) 11 rds (9 pu rds with red band)
7.5 rounds… 6 @ 50# and 1.5 at 45#.
WOD: 70# PR / 5 Rounds Rx
First of all, sorry for being an asshole and signing up for every class then cancelling for the last class of the day
A. Got my first pull up today….pumped about that
B. 7 rounds red and blue band, 65lbs
That was great to see, Jean!
a) 100, 110- chin to bar but, not over
b) 9 rnds + 1 pu Rx (PR)
B) 9 rds + 3pu
B) 5 Rounds, 65#, red band
B) 7 rds + 1pullup Rx
A) Blue + Red
B) 7 rds @ 65# / purple band (with some additional assistance last half)
B) 5 Rds + PP + 2 PU RX
A: Can do strict on skinny red, but still can’t figure out kip to do unassisted. I will devote time to research and practice
B: 5 rounds, knocking out the push press easy, striggling with the strict pull ups – bands: red, then blue, then red and blue…
B. 8 plus 1 PU Rx
B) 7 rounds, red for 1 round, blue thereafter, 45#
B) 6.5 rds went up between blue & green -> green & green bands as the amrap progressed
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