Rob explains the C&J Ladder at Will WOD for Beer. Photo by Brittany Caprice.
Strength
Work up to a heavy 3-rep Back Squat.
Then do 3 reps @ 80% EMOTM for 8 minutes.
Metcon
3 rounds of:
30 Slamballs (30/20)
20m Sliders
Post stats for strength and time for metcon to comments.
Open Gym: Mainsite Wod
Nate
20 min AMRAP
2 Muscle-ups
4 Hand Stand Push-ups
8 Kettle Bell Swings (2 Pood(72#), American)
5 rounds rx
Muscle-ups still giving me trouble.
Great job people!
Way to show up… Leave it at that
Kevin R way to take a no rep call on your last slam ball with a smile!
Jeanette S great job with the one legged sliders!
Everyone else great job setting the bar for all of people who sleep when you are killing it!
Strength: Back squat 140×3, then 105x8x3.
Metcon: 7:07 Rx
High Bar Squat – 3×315 then 3×245 EMOTM 8 Minutes.
50 Burpees for time – 3:19
I didn’t make it to my 3RM because I take a loooong time to warm up. I think it’s around 200, so I went with 155 for the EMOTM.
And you know how Indiana Jones feels about snakes? That’s how I feel about sliders. 9:01 for the metcon. All sorts of bitching and moaning going on! And Mary Martin did a CrossFit WOD, hollaaaaa!
Jeez, Kara: “I’ll just go with 155.”
I did 95 and was feeling borderline spicy. Sad. I will catch up to you one day!
Backsquat-125×3 did 100#x3 for the EMOTM/8 minutes
WOD- I did Mondays 15, 12, 9, 6, 3
35#KB
20″ box pushups (my shoulder does not like me doing pushups)
abmat butterfly style situps
Time-6:41