Monday, 10/20/2014

Mobility
Coach’s Choice

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Billy’s Farewell WOD (written by Coach Kyle, edited by Coach Cat)

WOD:
AMRAP in 21 minutes:
1 rope climb
200 meter run (sandbag optional unless your name rhymes with Milli)
3 muscle ups (2:1 Pull ups / dips)
4 HSPU (Strict)
5 dead lift (185/115)
6 toes 2 bar
7 Burpee over the barbell
8 Kettlebell swings (70/53)
9 wall balls (20/14)
10 hang squat cleans (185 / 115) (Unbroken if your name rhymes with Vanili)

Post your results to the comment section.

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  One thought on “Monday, 10/20/2014

  1. October 19, 2014 at 6:45 pm

    Haha this is awesome

    Liked by 2 people

  2. ktbittner3100
    October 19, 2014 at 8:04 pm

    Billy….show up with flip flops and some CLP….the rest will make sense.

    Like

  3. October 19, 2014 at 9:17 pm

    Ohhhhh, this looks fun…

    Like

  4. October 20, 2014 at 7:38 am

    SCALED WOD:
    2rds + 5reps or 115reps
    Sub’d
    2:1 pu/dips for MUs
    V-Ups for T2B
    135# hang clean

    Like

  5. October 20, 2014 at 8:02 am

    144 reps (2 rounds + 34 reps)
    Rope climbs Rx’d
    Run Rx’d
    Jumping muscle ups
    HSPUs with 1 abmat
    DL 65#
    T2B Rx’d
    Burpees Rx’d
    KB 35#
    WB 10#
    HSC 65#

    Fun WOD!
    Good luck Billy!! Will miss our occasional Sunday Fundays 😊

    Like

  6. October 20, 2014 at 9:26 am

    I crashed the 6am today! It was fun working out with you early birds!

    Scaled the WOD today:
    Completed 2 full rounds
    2:1 pullups:dips for muscle ups
    HSPUs were kipping
    Deadlifts & HPCs @ 83#
    KB @ 35#
    everything else rx’d

    Like

    • October 20, 2014 at 12:49 pm

      Oops, the HSPUs were also on 1 abmat

      Like

  7. jenniferlourdes
    October 20, 2014 at 1:35 pm

    162…just shy of 3 full rounds. Great workout.

    Scaled:
    3:1 Rope pulls for rope climbs
    2:1 Pull ups / negative dips for muscle ups
    HSPU toes on a box
    65# Deadlift
    35# Kettlebell swings
    65# Hang squat cleans

    Good luck Billy!

    Like

    • jenniferlourdes
      October 20, 2014 at 1:36 pm

      oops I meant to write ring dips for pull ups

      Like

  8. October 20, 2014 at 6:06 pm

    My final day of the 13 week Smolov Sr. Program! Never executed such a lengthy program before! Final 1RM coming up on Friday.
    275x4x1
    310x4x4

    Was going to hit this awesome WOD, but then my “real” job called me away 😦

    Like

  9. October 20, 2014 at 6:22 pm

    1+45 rx’d

    Great wod! Thanks Kyle and cat!

    Liked by 1 person

    • October 21, 2014 at 8:53 am

      Billy, We’ll miss you! Wish I was there for this farewell WOD, but am inTampa visiting my Dad. Take care!

      Like

  10. Coach Cat
    October 20, 2014 at 6:49 pm

    1 round in 9:10
    1 rope climb
    100 meter jog
    3 muscle ups
    4 strict HSPU
    5 deadlifts 75#
    7 box jumps 16″
    8 kettle bell swings 35#
    9 wall balls 14#
    10 hang power cleans 75#

    Was hurting too much to continue. 8 days until surgery.

    Like

  11. October 20, 2014 at 7:18 pm

    1 +52
    Scaled MUPS everything else RX
    Those hang cleans were no joke son.

    Peace Billy. Make sure your happy ass drops in when you get back!

    Liked by 1 person

  12. October 20, 2014 at 7:57 pm

    146 Reps – everything scaled except the WB’s

    Like

  13. October 20, 2014 at 8:01 pm

    6pm: 101 reps
    Scaled mu, hspu negatives) dead lifts and cleans 85#, Russian lbs

    Did runs with 25# and walls alls at 18#

    7pm: 111 reps
    All the same scale except 65# and 35# kb

    Like

    • October 20, 2014 at 8:30 pm

      I gotta try this new lrogram you’re on with Russian lbs and walls alls. Sounds hard core!

      Like

      • October 20, 2014 at 8:31 pm

        Dang it! *Program! Totally takes the steam out of my burn!

        Like

      • October 20, 2014 at 9:20 pm

        Karmic justice right there Adam

        Like

    • StaceyD
      October 20, 2014 at 8:35 pm

      TWICE Amy??? Damn. I was scared of doing this once.

      Like

  14. October 20, 2014 at 9:21 pm

    Kira made me do it! And if we (Kira, Jason and I) didn’t do it then Loren would of had to do it alone

    Like

  15. Kira
    October 20, 2014 at 9:42 pm

    6pm:
    114 reps
    ran with 25# plate, scaled mu, hspu with 2 ab mats, 53# russian KB, 18# wb, 63# DL and cleans

    7pm:
    115 reps
    ran with 25# sandbag, scaled mu, hspu with 2 ab mats, 35# kb, 18# wb, 53# DL and cleans

    Like

  16. jasonyovich
    October 21, 2014 at 8:11 am

    6pm:
    2+14
    Scaled almost everything

    7pm:
    2 rounds even
    Scaled almost everything even more. Stayed with Loren for this one. She kicked ass during this WOD!!!!!

    Like

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