Above and Beyond Your Comfort Zone

Sebastian- Chains Can't Hold Him Down
Sebastian- Chains Can’t Hold Him Down

http://www.youtube.com/watch?v=Zjkf810GENM

Warm Up
Run 200m with a heavy MB overhead
then work in with a partner for
5 over the ledge wall balls, then try 5 more heavier
Right hip flexor wall stretch
10 heavy wall balls 10ft
Left hip flexor wall stretch
10 2 fer 1’s with a heavy ball

Strength
1. Quarter Squat – 3-2-1-1
2. Front Squat – 2-2-2
3. Bulgarian Split Squat 3×5

WOD – 10 minute cap
21-15-9
WallBalls (30/20)
Box Jumps (30/24)

In the case that there not enough 30lb MBs sub 11ft wall balls (above the shamrock) with 20lbers

Ca$H Out
30 Alternating Pistols
*add weight where possible – this should take no longer than 5 minutes

25 Comments

  • Andrea

    09/19/2013 @ 5:10 pm

    back rack lunges: 3×8 @175
    front squat: 215×2; 230×1 (PR by 10lb)
    wod: 3:34rx

  • Andrea

    09/19/2013 @ 5:10 pm

    back rack lunges: 3×8 @175
    front squat: 215×2; 230×1 (PR by 10lb)
    wod: 3:34rx

  • Crowley

    09/19/2013 @ 1:21 pm

    1/4 squat: up to 415×2- didn’t have spotters so I stopped here

    front squat: 285×2, 300×1 (PR)
    bulgarian: 135
    WOD: 4:17rx
    cash-out: done w/1.5 pd kb

  • Crowley

    09/19/2013 @ 1:21 pm

    1/4 squat: up to 415×2- didn’t have spotters so I stopped here

    front squat: 285×2, 300×1 (PR)
    bulgarian: 135
    WOD: 4:17rx
    cash-out: done w/1.5 pd kb

  • Adam

    09/19/2013 @ 1:19 pm

    1/4 Squat: 385# (failed on 405)
    Front Squat: 225# (PR I think?)
    Split Squat: 95#

    WOD: 6:11 Rx

    Pistols: 1RM @ 2Pood (just for my left leg though – failed right)
    then 30 @ 1Pood

  • Adam

    09/19/2013 @ 1:19 pm

    1/4 Squat: 385# (failed on 405)
    Front Squat: 225# (PR I think?)
    Split Squat: 95#

    WOD: 6:11 Rx

    Pistols: 1RM @ 2Pood (just for my left leg though – failed right)
    then 30 @ 1Pood

  • Emily

    09/19/2013 @ 1:53 am

    1/4 squat: 305
    front squat: 200 (PR by a lot)
    split squat: 95
    WOD: 5:33 Rx
    pistols: done with occasional 0.5pd reps

  • Emily

    09/19/2013 @ 1:53 am

    1/4 squat: 305
    front squat: 200 (PR by a lot)
    split squat: 95
    WOD: 5:33 Rx
    pistols: done with occasional 0.5pd reps

  • Heather

    09/19/2013 @ 12:37 am

    Quarter squat: 235# Could have done more

    Front squat: 165# (PR for 2)

    Bulgarian: 75#

    Wod: 5:46 RX

    Cash out: done

  • Heather

    09/19/2013 @ 12:37 am

    Quarter squat: 235# Could have done more

    Front squat: 165# (PR for 2)

    Bulgarian: 75#

    Wod: 5:46 RX

    Cash out: done

  • Gillian

    09/18/2013 @ 10:58 pm

    Warm up: done
    1/4 squat: 215
    Front squat: 165 PR!!
    BSS: 75
    Wod: 6:31 open
    Cash out: done

  • Gillian

    09/18/2013 @ 10:58 pm

    Warm up: done
    1/4 squat: 215
    Front squat: 165 PR!!
    BSS: 75
    Wod: 6:31 open
    Cash out: done

  • biscoe

    09/18/2013 @ 9:36 pm

    1/4 squat – up to 500#
    front squat – up to 315# (pr)
    bulgarian – 95#

    wod: 5:28

    ca$hout: done

  • biscoe

    09/18/2013 @ 9:36 pm

    1/4 squat – up to 500#
    front squat – up to 315# (pr)
    bulgarian – 95#

    wod: 5:28

    ca$hout: done

  • KA

    09/18/2013 @ 9:06 pm

    1/4 squat: 245#

    Front squat: 165#

    Wod: 4:35 rx

    Cash out: done

  • KA

    09/18/2013 @ 9:06 pm

    1/4 squat: 245#

    Front squat: 165#

    Wod: 4:35 rx

    Cash out: done

  • Alden

    09/18/2013 @ 7:33 pm

    Did this in NYC
    1/4 up to 405
    Front sq up to 225
    The other one at 115

    They didn’t have 30# so did 20# to 11′ and 30″ box at 5:40

    Cash out with 20# med ball

  • Alden

    09/18/2013 @ 7:33 pm

    Did this in NYC
    1/4 up to 405
    Front sq up to 225
    The other one at 115

    They didn’t have 30# so did 20# to 11′ and 30″ box at 5:40

    Cash out with 20# med ball

  • Wheeler

    09/18/2013 @ 4:20 pm

    1/4 squat: 275#, I think I had more in me
    Bulgarian split squat: 95#
    WOD: 6:30

    Completed pistols on the left leg but right knee was bothering me so Coach Chuck gave me a few tips to modify

  • Petra

    09/18/2013 @ 2:00 pm

    1/4 squat: 215#
    Front squat: 145# PR
    Bulgarian split squat: 75#
    WOD: 6:50 open
    Cash-out : Done

  • Petra

    09/18/2013 @ 2:00 pm

    1/4 squat: 215#
    Front squat: 145# PR
    Bulgarian split squat: 75#
    WOD: 6:50 open
    Cash-out : Done

  • Kara

    09/18/2013 @ 1:08 pm

    1/4 squat: 215#
    Front Squat: 165# PR
    Bulgarian Split Squat: 75#
    WOD: 7:32 open
    cash out : done
    I will miss the strength cycle 🙁 I hope we see it again. I was tired the first week but have felt great since then.

  • Kara

    09/18/2013 @ 1:08 pm

    1/4 squat: 215#
    Front Squat: 165# PR
    Bulgarian Split Squat: 75#
    WOD: 7:32 open
    cash out : done
    I will miss the strength cycle 🙁 I hope we see it again. I was tired the first week but have felt great since then.

  • Stafford

    09/18/2013 @ 12:39 pm

    1/4 squat. 3-285 2-335 1- 385 1-415

    Front squat. 165 165 185. (Struggled today with this movement )

    Bulgarian squat. 95 x 3

    Wod. # 30 ball. 30 box jump
    8:03.

    Cash out 1 pood weighted pistols about 4 minutes. Legs were so tired

  • Stafford

    09/18/2013 @ 12:39 pm

    1/4 squat. 3-285 2-335 1- 385 1-415

    Front squat. 165 165 185. (Struggled today with this movement )

    Bulgarian squat. 95 x 3

    Wod. # 30 ball. 30 box jump
    8:03.

    Cash out 1 pood weighted pistols about 4 minutes. Legs were so tired

Comments are closed.

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