Business Before Pleasure

Apr 9th, 2013

Category: Competitor

Business Before Pleasure

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Warm Up (12 minutes)
3 Rounds
30 Double unders
5 skin the cats on the bar
-quad stretch on wall
-Pigeon stretch
-calf stretch
-squat therapy

Skill
Spend 5 minutes on handstand walking

Strength
EMOM10
1 Squat Clean
2 Front Squats
Working up to a Max Load

WOD
15 minute AMRAP
8 Power Cleans (155,105)
5 Defecit Handstand Push-ups
4 Bar Muscle-ups

Games– Paralletes to an abmat
Regional- Paralletes to 2 abmats
Open- 45lb plates

DISCUSSION 34 Comments

  1. Amy C 04/10/2013 at 2:09 pm

    Warmup: DONE
    Skill: Sideways wall walks- getting better at these and feeling stronger!
    Strength: Got up to 145# on the 9th round. Attempted 150# on the 10th round 3x and failed to get the weight up.
    WOD: 4+13 A lot of scaling… (HSPUs with green bands, 5 unassisted C2B pullups)

  2. Amy C 04/10/2013 at 2:09 pm

    Warmup: DONE
    Skill: Sideways wall walks- getting better at these and feeling stronger!
    Strength: Got up to 145# on the 9th round. Attempted 150# on the 10th round 3x and failed to get the weight up.
    WOD: 4+13 A lot of scaling… (HSPUs with green bands, 5 unassisted C2B pullups)

  3. Julie Arthur 04/10/2013 at 10:41 am

    Strength: up to 145
    WOD 10 min Amrap 6 cleans @145
    5 paralette HSPU ( w 2abmats) 4 bar MU. 3+8

    100m sprints x 6. Ran out of time

  4. Julie Arthur 04/10/2013 at 10:41 am

    Strength: up to 145
    WOD 10 min Amrap 6 cleans @145
    5 paralette HSPU ( w 2abmats) 4 bar MU. 3+8

    100m sprints x 6. Ran out of time

  5. Andrea Cooke 04/10/2013 at 1:53 am

    EMOM: squat clean + 6 TTB, up to 195

    Practiced bar MU for awhile and ripped hand so unable to do wod.

    EMOM deficit HSPU.

    MU work forever. HUGE GOAL FOR THIS YEAR!

    got lost on a run, ran around southie for about 5 miles.

  6. Andrea Cooke 04/10/2013 at 1:53 am

    EMOM: squat clean + 6 TTB, up to 195

    Practiced bar MU for awhile and ripped hand so unable to do wod.

    EMOM deficit HSPU.

    MU work forever. HUGE GOAL FOR THIS YEAR!

    got lost on a run, ran around southie for about 5 miles.

  7. mattw 04/10/2013 at 12:58 am

    ENOM:185/185/195/205/205/215/225/235/245/255
    WOD: not certain on rounds, all i know is my hspus blow. need serious work.
    Goals 2013: butterflys, linked deficit hspus, overhead everything. gonna be a long summer…..

  8. mattw 04/10/2013 at 12:58 am

    ENOM:185/185/195/205/205/215/225/235/245/255
    WOD: not certain on rounds, all i know is my hspus blow. need serious work.
    Goals 2013: butterflys, linked deficit hspus, overhead everything. gonna be a long summer…..

  9. Bish 04/09/2013 at 11:58 pm

    Emom: 225×5, 235×2, 245×2, 255×1 after time was up hit 275 squat clean PR!
    Wod: 10 amrap- 6 cleans (205), 5 para HSPU’s, 4 bar mups: 4+7

  10. Bish 04/09/2013 at 11:58 pm

    Emom: 225×5, 235×2, 245×2, 255×1 after time was up hit 275 squat clean PR!
    Wod: 10 amrap- 6 cleans (205), 5 para HSPU’s, 4 bar mups: 4+7

  11. McGuire 04/09/2013 at 8:15 pm

    Strength- Up to 245# (felt good)
    WOD: 4+10 rds @ Regionals

  12. McGuire 04/09/2013 at 8:15 pm

    Strength- Up to 245# (felt good)
    WOD: 4+10 rds @ Regionals

  13. Alec 04/09/2013 at 8:10 pm

    Giddy up, 235lbs. Should’ve finished heavier; it was heavy, but had a bit more gas in the tank.

    5 + 14 reps HSPU’s with plates. Couldn’t keep up with Gill P moving FAST this morning.

  14. Alec 04/09/2013 at 8:10 pm

    Giddy up, 235lbs. Should’ve finished heavier; it was heavy, but had a bit more gas in the tank.

    5 + 14 reps HSPU’s with plates. Couldn’t keep up with Gill P moving FAST this morning.

  15. Gambee 04/09/2013 at 6:46 pm

    EMOM: 230
    WOD: 3+11 @ Games

  16. Gambee 04/09/2013 at 6:46 pm

    EMOM: 230
    WOD: 3+11 @ Games

  17. Melberg 04/09/2013 at 5:59 pm

    EMOM 185-185-215-215-225-225-245-245-267-275

    WOD: 3+13 with 155lbs, reg HSPU, 2 BB BMUPS

  18. Melberg 04/09/2013 at 5:59 pm

    EMOM 185-185-215-215-225-225-245-245-267-275

    WOD: 3+13 with 155lbs, reg HSPU, 2 BB BMUPS

  19. Kenny "F'n" Powers 04/09/2013 at 4:50 pm

    TJ, do you even lift, Bro?

  20. Kenny "F'n" Powers 04/09/2013 at 4:50 pm

    TJ, do you even lift, Bro?

  21. Schurko 04/09/2013 at 2:02 pm

    warm-up: done
    Strength: up to 265# woof.
    WOD: 4+9. blue band on Mups, and Abmat on HSPUs those weren’t working today.

    J White is offering free classes on Skin the Cats if any of you are interested…

  22. Schurko 04/09/2013 at 2:02 pm

    warm-up: done
    Strength: up to 265# woof.
    WOD: 4+9. blue band on Mups, and Abmat on HSPUs those weren’t working today.

    J White is offering free classes on Skin the Cats if any of you are interested…

  23. gillian 04/09/2013 at 1:40 pm

    Warm-up: done
    Strength: up to 135
    WOD: 4+5 with blue bands for deficit HSPUs and Bar muscle ups. First time with blue bands for the bar MUPs! very exciting. I need to work on my transition though…i’m all bruised where i land on the bar each time!

  24. gillian 04/09/2013 at 1:40 pm

    Warm-up: done
    Strength: up to 135
    WOD: 4+5 with blue bands for deficit HSPUs and Bar muscle ups. First time with blue bands for the bar MUPs! very exciting. I need to work on my transition though…i’m all bruised where i land on the bar each time!

  25. JWhite 04/09/2013 at 12:53 pm

    Strength: up to 195
    WOD: 4+9 at games, cleans felt way off today

    KFP you can’t let TJ show you up like that!

  26. JWhite 04/09/2013 at 12:53 pm

    Strength: up to 195
    WOD: 4+9 at games, cleans felt way off today

    KFP you can’t let TJ show you up like that!