Business Before Pleasure

April 9, 2013
By : Retta

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

34 Comments

Amy C

04/10/2013 @ 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)
Amy C

04/10/2013 @ 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)
Julie Arthur

04/10/2013 @ 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
Julie Arthur

04/10/2013 @ 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
Andrea Cooke

04/10/2013 @ 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.
Andrea Cooke

04/10/2013 @ 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.
mattw

04/10/2013 @ 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…..
mattw

04/10/2013 @ 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…..
Bish

04/09/2013 @ 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
Bish

04/09/2013 @ 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
McGuire

04/09/2013 @ 8:15 pm

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

04/09/2013 @ 8:15 pm

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

04/09/2013 @ 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.
Alec

04/09/2013 @ 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.
Gambee

04/09/2013 @ 6:46 pm

EMOM: 230
WOD: 3+11 @ Games
Gambee

04/09/2013 @ 6:46 pm

EMOM: 230
WOD: 3+11 @ Games
Melberg

04/09/2013 @ 5:59 pm

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

WOD: 3+13 with 155lbs, reg HSPU, 2 BB BMUPS
- Goose
  
  04/09/2013 @ 6:38 pm
  
  275 – big numbers guys
Melberg

04/09/2013 @ 5:59 pm

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

WOD: 3+13 with 155lbs, reg HSPU, 2 BB BMUPS
- Goose
  
  04/09/2013 @ 6:38 pm
  
  275 – big numbers guys
Kenny "F'n" Powers

04/09/2013 @ 4:50 pm

TJ, do you even lift, Bro?
Kenny "F'n" Powers

04/09/2013 @ 4:50 pm

TJ, do you even lift, Bro?
Schurko

04/09/2013 @ 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…
- Shamwow
  
  04/09/2013 @ 4:03 pm
  
  Count me in for Jim’s class.
Schurko

04/09/2013 @ 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…
- Shamwow
  
  04/09/2013 @ 4:03 pm
  
  Count me in for Jim’s class.
gillian

04/09/2013 @ 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!
gillian

04/09/2013 @ 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!
JWhite

04/09/2013 @ 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!
- Kenny "F'n" Powers
  
  04/09/2013 @ 4:50 pm
  
  Good thing I had my shirt on so we can tell who is who…ha
  - Alec
    
    04/09/2013 @ 5:44 pm
    
    Mini-me!
JWhite

04/09/2013 @ 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!
- Kenny "F'n" Powers
  
  04/09/2013 @ 4:50 pm
  
  Good thing I had my shirt on so we can tell who is who…ha
  - Alec
    
    04/09/2013 @ 5:44 pm
    
    Mini-me!