Black Hole

Wednesday Jan 10 2018


Just as a good friend once told me; no matter how bad the pain, time never stops and there will be an end to everything good and bad. Manage your pain today and stay consistent throughout your five rounds knowing that you will need to be able to move load shortly after you get off that Rower/Assault Bike. Enjoy everyone!
Have a great Wednesday!
1.) Black Hole
5 rounds
3 minute AMRAP
20/17 cal Row
20/17 cal Assault Bike
rest 2 minutes
**rest 5 minutes then**
2.) Front Squat 5-4-3-3-2-2-1
note:  first set will be warm up set adding load each round every 2 minutes for 14 minutes 
*3.) EMOM for 20 minutes 1 Snatch @ approx 70%
*4.) 200m Dumbbell Overhead Walk 50/35lb
note: every time the dumbbells are put down complete 10 burpees over dumbbells
*5.) 5 rounds 
5 Muscle Ups
7 Ring Dips, from high rings
*6.) 15 minute AMRAP
15 GHD Sit-ups
30 second Plank Hold
15 Toes to Bar
30 second Plank Hold
note: plank hold must be held and if broken before 30 seconds expires start over at zero
*7.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy

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Troy Foley107d

Is this a punishment for all the vacuum jokes?

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Grant Soletski107d

Possibly.

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Troy Foley107d

I regret nothing.

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Chris Ness107d

I found my jump rope!

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Assault 17/17/15/15/16. Totally ok with that
DB burpee ec. Snatch 90-95# FS^165
Fs to 85#, an amrap but subbed hollow rocks for t2b), muscle ups (ring rows instead) and dips (banded), snatch emom at 55#, accessory work.
Good rowing, bad assault bike. 105 front squat PR
Drill. Took a piss test to prove my muscles are all naturaaaal.
1 rd + 3 then 1rd
FS ^145#
1 RD x 4 18 cals x1
#255 FS
1 rd each, 3 with 3-5 cal more
315# FS (PR).
1 round X 5
150# FS. 5#PR
Starting on assault bike each round: 243 total (60, 42, 46, 47, 48) FS: 275
255 fs | MU ring dip ec
204 Cals | 41-43-40-40-40
FS 135-165-185-205-225-245-265 | 15# pr
1+13, 1+12, 1+11, 1+8, 1+11
Fs 205#. Think these legs might be coming back 😊 #6 and #5 ec and gymnastics work. DL 5x3 205 first time DL over 200 in months
Rest day!
Nailing it.
1 round x 5
FS up to 245#. EC - Snatch emom @ 115#. Ring muscle ups and dips
1 rd +2, 17, 18, 18, 20 FS 205 PR 30lbs
No idea on cals oh 200 wall broke thrice, mu ec, snatch ec
FS 210. Ec#6. Shoulder stretches
1 round + 18, 19, 20, 14, 16
No fs but strict press to 185
at least 1 rd each time, best was 1 + 8 cal
Up to 200# FS
10-14 cal assault bike
135# FS
40, 43, 44, 44, 45 / 225
First round rower didn't turn on until 15 seconds in and Bike didn't register until roughly the same. Not a good start so I had to work really hard to complete that round
up to 245# FS
1 rd + 2 twice, then 1 rd x3
FS ^ 135#
Monday’s WOD today
19:40 2 mile run. 180lb FS, 5lb PR
1 rd and 4 at 15 cal air assault
235# fs...failed 265
11ish AB cals each round
160# FS (5# PR)
1 round + 11, 7, 1, 2, 1
Front squat 185# (10# PR); snatch emom 95#; 4 rounds + 15 GHDs (#6); deadlift 5x3 @ 200#
1 round x 5
FS 200#, ab AMRAP, snatches 95#, deficit negative HSPU, bench press, curls
43-49 cals x 5 rounds
165# fs --- slowly but surely getting there
1+8 than 1rd x4
Up 2 315# FS 5# PR
1 rd + cals every rd
335# FS - 20# PR
1 rd + 20, 20, 18, 17, 16
Front Squat: 5@135 before the clock started, 185, 205, 225, 245, 265, 285, 300# / Italian Stallion from yesterday complete in 12:20 / *4.) Overhead DB walk complete with one break (and burpees) after 100 meters.
Today was fun. 1 + 15, 11, 9, 12, 14
FS^205. Snatch 115-135. OH walk. 5 rds GHD/UB TTB. Hs walking. Other fun things.
12 cals air dyne each round
#140 FS , #55-60 snatch
165 fs
1 round every amrap ^160
1 rd + 4,3,4,4,6 cals
185# fs Ghd and erg ec
1 rd + 11,9,9,7,5 cal row
120# snatch EMOM. ^160# FS the struggle was real
What Buntin did
1 Rnd 17/17. 🤢 4 Rounds 17/15 🤢
FS: #65>#125 (Yay!!), MWOD knee therapy (it's making a diff!!), Yogahhh.
1 rd x 5
175# FS 200m dumbbell walk with 35#. dropped twice
1 rd x 5
FS up to 195#
239 total cals
215# FS
282 cals
62-57-55-54-54; 295# FS