Happy Tuesday! Here’s the WOD and a reminder about the July 4th special sign-up! Totally worth it to come out and celebrate Independence Day with the Hammer Down crew! See you at the box.
Reminder:
Wednesday, July 4th Classes are at 7:00am and 8:00am. Please register as an EVENT on Zenplanner.
Warmup
Row 250m, 20 PVC OHS, 20 situps, 10 pullups
WOD
For Time:
Skip 200m
21, 15, 9
OHS (95/65)
Sumo Deadlift High Pull (95/65)
Skip 200m
Overhead Squat Video Courtesy of CrossFit.com:
My 6 am is open.
6am open.
7am open
10:27
MOD C&J for SDLHP due to sore back. RX weights.
14:17 @ 78#/73#/63#
Note: Did 5 reps of each weight in the first 21 and finally stuck with 63#. Good gawd, my OHS was non-existent today.
15:34 #42
10:55 RX
8:25 rx (Accidentally started on SDHP instead of OHS) I think I just wanted those F’ers over with
Ps – I felt like a flaring idiot during the skipping, but I guess the worse you look the faster you go … ha
SHUT THE FRONT DOOR! YOU LOOKED AWESOME SKIPPING!!!!
9:58 @ 75# (OHS=kryptonite)
9:56 @ 75#
16:56 RX
15:04. Did Front Squats for OHS
Rx
10:14 rx, skipping sucks.
Mod Wod:
200m skip….silly!
21-15-9 of:
OHS 42#
Sumo Dead 115#
200m skip….really silly!
14:23
1346 Rxd
WOD: 10:21 Rx
16:13 RX
15:10 using 45#. Sstill have some lingering shoulder issues, so I went light today.
salbec,
what is the mod for skipping? moonwalk? c-step? dougie?
best,
k
Yeah, man. I need a mod for the skipping to – I vote for kid n play or the running man…
I’ll accept dougie for 200m, but only with video evidence!
14:54 35#
13:40 Rx
14:42 @ 65# (needed the lower weight for OHS. Even at 65# struggled with OHS).
This one was harder than I thought it would be.
My 5:30 is open
Had trouble following directions today.
Did 21-15-9-6 at #25 for both OHS and sumo dead.
12:35
Bad traffic. 5:30 open
14:xx
subbed row for skips
53# was too ambitious… took it down to 45# after 3 reps
aw, man, what happened to the dougie? hehe
11:30. 15# OHS 75# SHP
12:something with 45#
14:05 or 11:05…I can’t remember, and thats a big difference haha! I think 14:05 though…
Either way, that was a tough workout!!
Mod for me…
Cycled 50 mins
then…
AMRAP 8
3 hang clean and jerks (75#)
5 pushups
5 air squats
8 rounds
14:18 at #55.
11:40 at 63#