Black Knife

Monday Apr 29 2019


1.) EMOM 12
Odd Min: 1 Rope Climb
Even Min: 5 Strict HSPU
-Rx+ = Legless RC, 45/25lb Plate deficit
2.) 20-16-12-8-4
Hang Power Cleans 135/95lb
10-8-6-4-2
Overhead Squats 135/95lb
*3.) 5 Rounds
10m Yoke Carry 2x45/1x45lb plates
400m Run
*4.) 75 GHD Situps
-Anytime you stop moving, get off and do 10 Burpees
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65#, rope pull up and ring rows/push ups, Deadlift pr attempt-just wasn’t happening
9:59 @ 95# 😅
SHSPU + legless rope climbs
4:19 @65#
s2OH instead of OHS. SHSPU to 1abmat and a skinny 10#, rope pulls after one round of rope climb. Deadlift PR @215 (15# PR)
7:08 @75# FS
HSPU from box.
Finished all RX+ :)
4:36
Switched to GHD and pull-ups (back). 2 mat HSPU, rope climbs.
Probably 6:00 to 6:20🤷🏼‍♀️ Bar broke in the middle of the wod
Emom complete 3-5 strict hspu per rd.
8:36 @ 85#
75 unbroken ghd’s.; 3:34 one arm 40🤣; 30m single arm overhead kB walk
7:38 RX
Some legless and half handstand rx other half with an ab mat 75 GHDs
about half modified half RX HSPU legless rope climbs
7:44 75#
Regular RC, strict hspu (4)/25# plate deficit (2)
9:30 @ 115#
mods on the HSPU's and all rope climbs legless, including a near death experience on the first one. It was very exhilarating! / 75 GHD's for ec.
75# HPC & thrusters. Strict HSPU from plate and 2 mats.
4:31 at 95
Rx+ Gymnastics
5:44, 65#
shspu w 2ab mats
Did the emom with kipping hspu; 75 unbroken ghds
RX + first part. 75 GHDs unbroken, dumbbell curls
RX + legless rope climbs
8:25 RX
Math skills were limited today. + day of EC w Jake from State Farm.
5:35 @ 95#
RX+ UB SDHSPU’s but reg rope climbs.
20 UB, 8-8, 6-6,4-4, 4 / All OHS UB / 1.) Completed Rx+ / *4.) Complete with 75 UB GHD sit-ups / 16 & 10 strict dips from high rings
6:48 (85#)
Did 18 cleans instead of 16. Kewl. FIRST FULL LEGLESS ROPE CLIMBS! Oh and Stict HSPU all rounds (failed 1)
HSPU- 2 ab mats and 25# plate
**2A KB PCln @#20 & FS (v. OHS) went back up the ladder ~ 10:30. RC=Sled pull #80 & HSPU off 24” box 😃 & 30 min bike & BFR for knee & yoga
4:23 @ 95#
7:09 Rx
Legs and kipping HSPU