Steady Drainage

May 5th, 2015

Category: Competitor

Steady Drainage

Josh

Josh

Warm-up
5 – 10ft heavy wallballs
5 – 11ft heavy wallballs
5 – 2fer1 heavy wallballs
Run a loop
Repeat wallballs

Strength/Skill
EMOM20
Odd- 3 Deadlifts @80-85%
Even-a. 5/3 PHSPU**
Even-b. 10/8 Kipping Ring Dips

a. 2,6,10..ect/ b. 4,8,12…ect)

*Games guys- start with 3 strict to 2 abmats PHSPUs once that becomes too difficult, switch to 5 kipping.

Regional- 5 strict
Open- 7 Kipping

WOD
Each for time:
At 0:00 on the Clock Complete
12 Lateral Burpee Box Jump Overs
18 Toes to Bar
24 Wallballs (30,20)

At 7:00 on the Clock Complete
9 Lateral Burpee Box Jump Overs
15 Toes to Bar
21 Wallballs (30, 20)

At 13:00 on the Clock Complete
6 Lateral Burpee Box Jump Overs
12 Toes to Bar
18 Wallballs (30,20)

*Decreases by 3 reps each time

Open/Masters (20,14) 15,12,9 T2B

DISCUSSION 24 Comments

  1. Kyra Williams 05/12/2015 at 5:34 pm

    MUP transitions and 1 mup

    Deadlifts @ 215-230#; 8 ring dips

    3:21, 2:47, 2:09

  2. Bish 05/06/2015 at 5:21 pm

    Deads: 405 across
    4 Strict phspu (2 ab mats) / 10 dips across
    Wod: 1:56? 1:40?? 1:16maybe?

  3. Sam Gifford 05/06/2015 at 3:40 pm

    EMOM: 315, 5 Kipping PHSPU (2 mats), 10 dips
    WOD: 2:18, 2:08, 1:48 Rx

  4. Brendan Caslin 05/05/2015 at 1:00 pm

    EMOM: 345#, 3-5 PHSPU, 10 dips
    WOD: 1:53, 1:31, 1:11 (I think)

  5. Mike Quigley 05/05/2015 at 11:45 am

    EMOM – 340# across, 5 kipping regular HSPU, got 7 and 5 on the last two rounds of ring dips.
    Don’t remember the splits on the WOD – it was 3 something, then 10 something, then who knows. RX.

  6. Nicole D 03/07/2012 at 10:17 pm

    awesome job guys!!! way to represent!

  7. Bish 03/07/2012 at 12:42 pm

    Nice work guys! It was PR city at the 5:30 PM. That bell didn’t stop ringing, it was off the chain!

  8. Whisler 03/07/2012 at 3:59 am

    350 on the deadlift PR.

    5 rounds + 2 rx

  9. jason barrow 03/07/2012 at 1:34 am

    Respect x infinity for choosing to live such selfless lives, for real, and congrats on the win.

    Deadlift: 335 x 1
    WOD: 3 Rounds + 3 HSPU’s (Scaling: 1 Abmat for the HSPU’s)

  10. LEBO 03/06/2012 at 9:30 pm

    Strong work guys!!!

  11. haley 03/06/2012 at 7:31 pm

    nice work, guys!!!! making southie proud

  12. Tkelleher2 03/06/2012 at 5:10 pm

    Congrats !!

  13. Lindsay 03/06/2012 at 4:44 pm

    Congratulations!

  14. Kyle 03/06/2012 at 4:37 pm

    Deadlift- 415 lb 30 lb PR!

    WOD- 3+6 1AM

    Great job fellas!

  15. Joe 03/06/2012 at 4:32 pm

    Champs on champs on champs, nice work. When are you parading that trophy from green to orange?

    DL: 295
    WOD: 5+11

  16. Joe B 03/06/2012 at 4:08 pm

    Congratulations Guys!!

  17. Chris Berretta 03/06/2012 at 3:49 pm

    You guys have been puttin in the work, wasn’t surprised to hear you smashed it. As for the am classes..

    Megan and Leases hittin a PR with 140lbs, welcome back Lisa!
    Petra handling 235 on the DL? Woooo
    Lots of other strong lifts this am, seein the same faces and the energy is high, keep it up!

    • borg 03/06/2012 at 3:55 pm

      nice work on the DLs ladies!!

    • Leases 03/06/2012 at 4:39 pm

      thanks berretta!! it’s really great to be back – didn’t realize how much I missed it until class today!! i can’t wait to get my calluses back!!!

      WOW petra!!!

    • Amy C 03/07/2012 at 1:01 am

      Awesome work 6am friends! So sad I wasn’t there to witness it and welcome Leases back- but super excited for all of you! See you all on Thursday morning…