WOD 7.21.18
For Time:
50 Pull-Ups
50 Thrusters 45 lb
50 Calorie Row
50 Burpees
Rest 5 minutes, then…
For Time:
30 Pull-Ups
30 Thrusters 45#
30 Calorie Row
30 Burpees
Sub Jumping Pull-Ups as needed for Pull-Ups. Use an empty bar for the Thrusters, no bailing. If you’re new, scale the volume (40 /20, or 30/15) as appropriate.
Post time and Rx to comments.
TODAY: Prospect Park Potluck!
We are hosting a potluck at Prospect Park today from 2 to 6pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?
We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!
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The First Rep Is an Increment of the Next 1,000 Breaking Muscle
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Sad to miss the potluck today… also sad there were no hay bales involved in my workout at farmland fitness!
The dude asked where I worked out and I told him, and he goes “oh awesome. What a cool brand. I’ve followed them for years!”
Anyway— Farmland Fitness had awesome coaching, was a really great clean complex, then some body building stuff instead of a metcon, because they had some very intense metcons already this week!
If you go to Madison for the games, this gym is out of Madison a bit (waunakee) but was one of the best gyms I’ve ever dropped in!
Also, I never would call our gym a brand, but I guess it is. Cool that people think of it that way???
First group class in several weeks (due to some travel and cutting my thumb which required stitches)
Metcon in 9:30/20:19 – 10s on the PU with everything else unbroken. Nice to be back!
A week away in South Carolina and came back for a Saturday morning double. Dead.
StrongFit:
Sled pulls up to +160#
DB Push Press: Up to 50#x3 each arm
Deadlift hold (no hook or switch grip): 185 for 40 sec, then 165 for 40 sec.
Fun and quick cash out sprint.
This fried my grip. My gym workout I crafted yesterday (before looking at this WOD) certainly didn’t help (deadlifts, strict pull ups, DB burpees) – back was my fried and just went in with a mindset of stay within the time cap.
Finished 50s: 16:36
Finished 30s: 32:26
Certainly could have pushed more on the row and burpees, but just not today. Would definitely like to try this one again fresh.
1pm w/Whit
I died.
A: 16:31, scaled pull-up volume to 25
B: 32:00, scaled to ring rows
A long slog. Shoulders felt like 100000lbs after the first chipper. But 25 pull-ups in ~3:30 is a big improvement over the 33 over 45min I did during 1/3 Murph!