KILO BLOG

January 15, 2013

towel-600x222There are plenty of difficult obstacles in your path.  Don’t allow yourself to become one of them.

RX:  Overhead Press and Close Grip Bench Press 4×6 @75%. For time complete in order 50 Pull ups, 100 Yards Bear Crawl, 50 Handstand Push Ups, 100 Double Unders, 50 Weighted (10) Anchored Situps, 100 Box Jumps, 50 Overhead Squats (30/40), 100 Lunges, 50 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min.

Gold:  Overhead Press and Close Grip Bench Press 4×6. For time complete in order 40 Pull ups, 100 Yards Bear Crawl, 40 Handstand Push Ups, 100 Double Unders, 40 Weighted (10) Anchored Situps, 100 Box Jumps, 40 Overhead Squats (30/40), 100 Lunges, 40 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min.

Silver:  Overhead Press and Close Grip Bench Press 4×10. For time complete in order 20 Pull ups, 100 Yards Bear Crawl, 20 Inverted Pushups, 100 Single Unders, 20 Weighted (5) Anchored Situps, 100 Step Ups, 20 Overhead Squats (10), 100 Lunges, 20 Sumo Deadlift High Pull (10), 100 Burpees. Time cap 40 min.

Endurance:  2 mile run.

Men’s S&C:  Overhead Press and Close Grip Bench Press 4×6 @75%, 3×10 gun show. Then, 1/2 RX.

Competitor:  RX, 1/2 endurance, and 2 rounds of 15 muscle ups and 15 Overhead Squats Body Weight.

40 thoughts on “January 15, 2013

  1. OHP: Ended at 55Kg
    CGB: Ended at 80Kg
    WOD: 56:51 Rx. Had 83 lunges complete at time cap
    Thanks Farmer for sticking with me after the cap ended, otherwise I might still be there doing burpees

  2. OHP: 40 up to 44k
    CGPB: 40 up to 45k
    WOD: 33/50 SDLHP complete at time cap. OHS and SDLHP were done at ~30k (whatever bar I could find that was set up and not being used)

  3. OHP: 20×2, 25×2
    CGBP: 25×4
    WOD: 3 OHS RX (used black mat for hspu)
    As Armand would say, I rode the “struggle bus” today on hspu. Gotta figure out how to get these legs kicking. I may have not completed the workout, but I definitely gave it my all. Good work to those that have already done it and get’ir done to those that haven’t. 😉

  4. OHP-40k
    Bench-60k
    WOD-I was at 19 Sumo’s when time ran out. Rx. Congrats to those who finish this WOD, whether its within the time cap or not! That was tough shit.

  5. OHP: 40 k
    CGB: 40k
    WOD: disappointing! Got done with box jumps with 3 minutes left but couldn’t do any more. Took a break and finished OHS with just the 20 k bar,lunges and SDHP
    at 30 k. Everyone at 8:45 gave great effort today

  6. OHP 30×1, 32×2, 33×1
    CGB 40, 42, 43, 45
    wod: rx got through 25 sdlhp (need to start working du’s again..they were a disaster!)

  7. OHP-28
    CGB- 35? can’t remember
    WOD: got through 73 lunges.
    (black mat for hspu and 5k plate on situps, rest rx).

      1. Haha, thanks – looks like you rocked it too! Way to finish those burpees even after the cap. No easy feat!

  8. OHP: 25×1, 22×3
    Bench: 25×4

    WOD: I was half way through OHS when time was called. I finished it after the time cap but I definitely took my time.

    1. Oh and I did:
      Strict pullups x25 then 25 with small shoulder kip but no hips. (Its strict-anuary for me…however, I knew I wouldn’t survive HSPU if I did them all strict)
      HSPU orange mat +ab mat
      25k OHS & SDLHP

  9. OHP-50k
    CGB-70k
    WOD-@40 sdhps at time cap.
    51:15 rx. No comp stuff tonight was to light headed after the workout to do anything else!

  10. Ohp:60k
    Bench:70k
    Word: 24 lunges at time. Should have
    finished the lunges at least. Rx on weights with gold reps. Goal for next time is to get to burpees at 40mins and finish word. Major props to everyone who finished the wod in time or just finished it.

  11. OHP- 27×2, 29×2
    Bench- 45k
    Wod- got through 17 ohs- disappointing but looking at the positive my bear crawl was the best it’s ever been:)

  12. OHP – 25×2, 27×2
    CGB – 29×2, 30×2
    WOD gold – 76 lunges (black ab mat for HSPU, 20k for OHS)

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