Frost
AMRAP 20:
2 Bar Muscle Ups
4 Handstand Push-ups
8 Wall Balls @ 30/20
Post Scores to Comments.
Box Brief
Amazing showing yesterday for 17.1! Remember if you are participating in The Open please submit your scores by Monday at 8pm. Thank you!
Home WOD: Cement Mixer- Slowest round 2:20
17.1: 15:34 scaled
Fast!
8+5
30# med ball
35 lb seated kb presses
2 bmu (6 rounds, ripped then switched to 4 strict pull ups)
Wow… WOD brain…. 13+ 5 rounds. Made it 8 rounds of muscle ups before I ripped
Sleep WOD nutrition= 3pts
Frost- 10+4rx
Frost:
17+11
12# wall ball (hit 10ft target about 85%-90% of the time!!)
Green Banded CTB Pull Ups
2 x 20# Shoulder Press on the floor
That was a good one — my shoulders were smoked!!
Congrats, Kelly and Andrew on completing 17.1
and Kyle on all of those Muscle Ups!!
Frost 9+2, 20#
MU sesh: 10 transitions, 3×20 dip holds, 3 rounds of 1 MU, max pull-ups, max dips, 10 transitions (8+8, 7+9, 7+7)
Hspu sesh: 5×3 negatives, 3×20 shrugs, :55 hold.
Went for a nice 2 mile run this morning. Felt good to get outside!
Frost
19 rounds
Blue banded pull ups
2×20 dumbells seated shoulder press
14# wall balls
Stimulus achieved! Feels good to actually use the rig!
**sitting strict press
Sleep
WOD
Food
3pts
Not a freaking clue how many rounds I did. 17 maybe? All I know is I got fit
10# DB strict press while sitting on the ground, legs out in front
2 strict PU’s with orange band
12# WB to 10′ target
17+5
2 strict PU/ 4 20# DB press/14# WB
Nutrition, WOD, sleep, extra credit- 4 pts
Travel WOD – Legoland, FL
4 rds
800m run
500m row
Holy stiffness….
Frost – ? rx
Lost count after the first 3 rounds. Lots of fun throwing down with the 7am!
Nutrition Challenge
Sleep – 1 pt
Food = 1
Wod = 1
Sleep = 1