Go Fast…And Hold On

Aug 6th, 2013

Category: Competitor

Go Fast…And Hold On

Med Ball GHD Party of 2

Med Ball GHD Party of 2

Warm-up
200m run
20 diamond push-ups
20 arm circles in each direction-lightly weighted
Spend 5 minutes rolling and stretching shoulders

Strength
Spend 20 minutes working up to a 1 RM strict press

WOD (15 minute Cap)
27 Thrusters (95,65)
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope climb

Games- 15 foot legless
Regional- 1 legless after each round
Open- Regular rope climbs or 10ft seated legless rope climbs

**Please remember to wear protection for your leg if doing regular rope climbs, and please do not wear oly shoes for today’s WOD if you are planning on using your legs**

DISCUSSION 26 Comments

  1. Bish 08/07/2013 at 3:14 pm

    press: 165
    wod: 11:16 (finished all but last rope climb at 7:45, failed the last rope climb 4 times trying to reach over the cross beam and not all to my death) It was a bit frustrating

  2. Bish 08/07/2013 at 3:14 pm

    press: 165
    wod: 11:16 (finished all but last rope climb at 7:45, failed the last rope climb 4 times trying to reach over the cross beam and not all to my death) It was a bit frustrating

  3. Mike Brown 08/07/2013 at 1:03 am

    SP: 170lbs a 5# PR (almost got 175…chilled on my head for a couple secs)

    WOD: 12:09 Regionals

  4. Mike Brown 08/07/2013 at 1:03 am

    SP: 170lbs a 5# PR (almost got 175…chilled on my head for a couple secs)

    WOD: 12:09 Regionals

  5. mattw 08/07/2013 at 12:29 am

    Strict: #185 15lb PR.
    WOD: 12:29 Games

    did first 7 rope climbs hand over fist unbroken then fell apart…. took me 4 minutes to finish the last 3 climbs and was letting go from the top. dangerous… need to learn the kip rope climb. Watching Andrea’s form was priceless…..:P

  6. mattw 08/07/2013 at 12:29 am

    Strict: #185 15lb PR.
    WOD: 12:29 Games

    did first 7 rope climbs hand over fist unbroken then fell apart…. took me 4 minutes to finish the last 3 climbs and was letting go from the top. dangerous… need to learn the kip rope climb. Watching Andrea’s form was priceless…..:P

  7. M.Rod 08/07/2013 at 12:09 am

    sp 190#
    Wod 11:28 regionals
    Not bad for my first bt wod!!

  8. M.Rod 08/07/2013 at 12:09 am

    sp 190#
    Wod 11:28 regionals
    Not bad for my first bt wod!!

  9. DePrizio 08/06/2013 at 9:17 pm

    140 press.
    11:51 regionals.

  10. DePrizio 08/06/2013 at 9:17 pm

    140 press.
    11:51 regionals.

  11. McGuire 08/06/2013 at 7:23 pm

    Did some strength work before the class. Got 185# OHS for 3 reps (20# PR).

    Strict press: 175#
    WOD: 10:18 @ games

    Felt good today!

  12. McGuire 08/06/2013 at 7:23 pm

    Did some strength work before the class. Got 185# OHS for 3 reps (20# PR).

    Strict press: 175#
    WOD: 10:18 @ games

    Felt good today!

  13. MikeJones 08/06/2013 at 6:08 pm

    Saw the chatter about eating right, I found this fitting (esp the first one) http://thechive.com/2013/08/06/what-if-popular-movies-were-all-about-food-46-photos/movie-posters-about-food-0/ … 215( 10#pr/13:30 regular (Im making rope climbs my strength cycle goat)

  14. MikeJones 08/06/2013 at 6:08 pm

    Saw the chatter about eating right, I found this fitting (esp the first one) http://thechive.com/2013/08/06/what-if-popular-movies-were-all-about-food-46-photos/movie-posters-about-food-0/ … 215( 10#pr/13:30 regular (Im making rope climbs my strength cycle goat)

  15. Kenny "F'n" Powers 08/06/2013 at 4:27 pm

    Press: I’m not telling
    WOD: 11:38 games

    I’d like to thank Shamgina for the cheering this AM. You da man

  16. Kenny "F'n" Powers 08/06/2013 at 4:27 pm

    Press: I’m not telling
    WOD: 11:38 games

    I’d like to thank Shamgina for the cheering this AM. You da man

  17. Biscoe 08/06/2013 at 4:06 pm

    Press: 175# (failed 195# & 185#)
    wod: 12:37 w/ regional legless climbs

  18. Biscoe 08/06/2013 at 4:06 pm

    Press: 175# (failed 195# & 185#)
    wod: 12:37 w/ regional legless climbs

  19. Petra 08/06/2013 at 3:38 pm

    Press: 95# (same as previous 1RM)
    WOD: 14:25 with regular and one leggless climb (past 10′ mark) each round

  20. Petra 08/06/2013 at 3:38 pm

    Press: 95# (same as previous 1RM)
    WOD: 14:25 with regular and one leggless climb (past 10′ mark) each round

  21. Arik 08/06/2013 at 3:16 pm

    SP: 145 [10lb.short of previous PR]
    WOD 2 + 9 [65lbs and 2 Legless Climbs]

  22. Arik 08/06/2013 at 3:16 pm

    SP: 145 [10lb.short of previous PR]
    WOD 2 + 9 [65lbs and 2 Legless Climbs]