Warm-Up.

Overhead Movement Prep

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 5
Bottom’s Up Kettlebell Carry x 40 yards

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Five rounds for time of:
10 Strict Handstand Push-Ups
20 Push-Ups
40 Double-Unders

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Andrés Arias
Andrés Arias
January 24, 2020 3:51 pm

Warm-up

A) 17’5kg for the DB’s Shoulder Presa

B) Metcon: 13’26 (RX)

Boston MROD
Boston MROD
January 14, 2020 8:45 pm

A. Done w 125 bar for press
B. 15:42*

*Rounds 4-5 cut SHSPU down to 5 after losing all momentum and will to live. Maybe from HCJ yesterday but shoulders smoked.

Barefoot Squatter
Barefoot Squatter
January 15, 2020 11:20 am
Reply to  Boston MROD

Hahahaha well described!!!

Janelle Winston
Janelle Winston
January 15, 2020 12:34 pm
Reply to  Boston MROD

Yes! after 1 round I started questioning my life choices. I should have scaled more. It took FOREVER!

Janelle Winston
Janelle Winston
January 14, 2020 7:48 pm

This was not fun. Super sore from the last couple of days.
A Done with 25# DBs
B. 17:58
This took soooooo loooonnggg. My lats and shoulders were toasts after round 1.

Oh well.

Barefoot Squatter
Barefoot Squatter
January 15, 2020 11:23 am

Love the ‘oh well’ shrug off, but yea, def feel like the smoked upper body is harder to force reps thru than with lower body

Janelle Winston
Janelle Winston
January 15, 2020 12:35 pm

Definitely! Kind of curious to see if I could improve much, if I was fresh.

Barefoot Squatter
Barefoot Squatter
January 15, 2020 1:05 pm

Oh heck yea you’d improve much – part A def sets u up for a lotta difficulty on B

Mike Slagle
Mike Slagle
January 15, 2020 11:36 am

Yeah it was a tough couple of days. I was feeling it last night as well! Great job pushing through Rx!

Janelle Winston
Janelle Winston
January 15, 2020 12:35 pm
Reply to  Mike Slagle

Thanks Mike! Happy it’s REST DAY!

Luke Tipton
Luke Tipton
January 14, 2020 4:03 pm

A. Three sets of:
8 – 55# Dumbbell Shoulder Press @ 2111
8 – Supine Ring Rows @ 2111
12 – 10# band face pulls
6, 7, 8 – Strict T2B

B. 16:08
SHSPU’s have been steadily declining for a while but the good news is that the pain is gone thanks to crossover symmetry. Healthy enough to start building capacity again.

Mike Slagle
Mike Slagle
January 15, 2020 11:35 am
Reply to  Luke Tipton

Great work Luke!

Mike Slagle
Mike Slagle
January 14, 2020 3:03 pm

A. Done. Shoulder press done with 44 lb kb.

B. 14:56 with some subs. Pike pushups instead of SHSPU and 30 44 lb KBS instead of DU

This was a good one for me to push through with limited time.

Barefoot Squatter
Barefoot Squatter
January 15, 2020 11:24 am
Reply to  Mike Slagle

Wow, nice work, esp with the swings… 30 swings @ 44 ain’t no small matter

Mike Slagle
Mike Slagle
January 15, 2020 11:35 am

Thanks man. Swings are in my wheelhouse, and it had been quite awhile since I had done them in a metcon.

Barefoot Squatter
Barefoot Squatter
January 15, 2020 1:06 pm
Reply to  Mike Slagle

Been awhile doing swings for me too and I don’t miss them haha

JSP
JSP
January 14, 2020 1:50 pm

A: 17.5 kg db
B: 26 min (slow for good form on pike press (20kg plates to go negative)

Candy Olkey
Candy Olkey
January 14, 2020 12:25 pm

Great WU + 10 min TM Run with Nasal breathing!! Getting better every time! A. Done 25# DBs for Shoulder Press x 8 Ring Rows x 8 5# DBs for Face Pulls x 15 Strict T2B x 8 (really only got a good tempo on the first 4-5) ***This was more about quality and tempo…kept the weights lighter and manageable B. 5 Rounds for time – 13:04 10 Strict HSPU – w/ abmat – UB, UB, 6/4 reaming rounds 20 Push Ups – 13/7, 13/7, 10/5/5 remaining rounds 40 DU – 1 trip in rounds 2 & 3 Wanted to… Read more »

Mike Slagle
Mike Slagle
January 14, 2020 3:05 pm
Reply to  Candy Olkey

You crushed it. That’s a really fast time for B!

Teddy
Teddy
January 14, 2020 5:41 pm
Reply to  Candy Olkey

That was my plan for part A as well—slow and steady. Well done Candy!

Teddy
Teddy
January 14, 2020 12:04 pm

Hey guys,

It’s been maybe a year since I posted, but I’m trying to get back to the full swing of things and look like Batman by the end of 2020. Currently sitting at 5’8″ and 150 lbs on a sunny day, with the current workout regimen consisting of Sour Patch and throwing my kids (now two of them) in the air, and now this.

A. Done
B. 5RFT (subbed Strict HSPUs w/ Overhead DB Walking Lunges – 60 lbs): 13’41”

Looking forward to joining y’all again!

Candy Olkey
Candy Olkey
January 14, 2020 12:13 pm
Reply to  Teddy

HOLY HELL…TEDDY IS THAT REALLY YOU?? What a week…TLH and Chris M back in the house and now Teddy….This is OUTSTANDING!! What a GREAT Wod to come back to…NOT..you really kicked some A$$ on that metcon…congrats!

Teddy
Teddy
January 14, 2020 5:35 pm
Reply to  Candy Olkey

I just didn’t want to be left out of the party 😉

Looking forward to seeing you dominate 2020 Candy!

Janelle Winston
Janelle Winston
January 14, 2020 1:40 pm
Reply to  Teddy

Ha! I was just thought last week, “I wonder what Teddy is doing?” So funny. Congrats on the kiddos and welcome back!

Teddy
Teddy
January 14, 2020 5:37 pm

Thanks Janelle! I was low-key stalking for a bit but decided that if I start posting I’ll probably start working out more this year lol.

Mike Slagle
Mike Slagle
January 14, 2020 3:04 pm
Reply to  Teddy

Good to see you back Teddy! You will be back to taking down bad guys in no time 🙂

Teddy
Teddy
January 14, 2020 5:40 pm
Reply to  Mike Slagle

Thanks brother! I’m just hoping I don’t fall too far behind the pack! Cheers to the new year 👊🏽

Barefoot Squatter
Barefoot Squatter
January 15, 2020 1:09 pm
Reply to  Teddy

Now this is a fantastic start to the new year!!! Welcome back and congrats!!!

Al F
Al F
January 14, 2020 11:46 am

A. Shoulder press done with 25kg DB
B. 5 RFT 11’40
Definitely had to break down the SHSPU’s after the second round, the PU’s felt ridiculously tough after those!!!

Anika Tipton
Anika Tipton
January 14, 2020 11:02 am

A. Done- shoulder press with 30# dbs
B.Have no idea of my time – this old dude came over and talked my ear off right in the middle of the workout. Whatever my time was, it was SLOW. Did khspu with 2 mats underhead. Felt like those and the pushups were so hard today!

Candy Olkey
Candy Olkey
January 14, 2020 12:16 pm
Reply to  Anika Tipton

Nice work Anika! Why in the world would anyone interrupt your workout? I’ll need to teach you the workout Bitch face!!

Anika Tipton
Anika Tipton
January 14, 2020 1:08 pm
Reply to  Candy Olkey

Haha! I feel like I DO have a workout bitch face! It wasn’t scary enough I guess…looks like you kicked butt on this one! Great job!

Mike Slagle
Mike Slagle
January 14, 2020 3:06 pm
Reply to  Anika Tipton

Haha. Depending on the workout I sometimes don’t mind the neighbors interrupting! Other times, I wish I could know what they are thinking 🙂

TheLonghorn
TheLonghorn
January 14, 2020 9:50 am

I love slaughtering my shoulders as much as the next guy but a shoulder heavy workout 1 day after a shoulder heavy WOD is the reason my old self left the programming for several months.

Did A w/50# DB
B. 3 Rds NFT

Some choice cardio after.. might see you good folks in another month or so

Chris M.
Chris M.
January 14, 2020 10:27 am
Reply to  TheLonghorn

Nice to have you back even if only for a quick dip – I know my self programming is hugely biased and I can’t be trusted out in the woods on my own.

TheLonghorn
TheLonghorn
January 14, 2020 10:41 am
Reply to  Chris M.

Thanks Chris. I never really have a plan on my own other than sweating and working hard for an hour… I basically just assess my soreness/fatigue, come up with something that works for my current state and go with it. It’s certainly not a recipe for gains, but it keeps me ready to fight. I’ve just grown weary of heavily modifying the programmed exercises and then trying to rejoin the group later in the week only to have more conflict with the programming. I love the crossfit community but I’m past the age when I could squat/lunge 3 days in… Read more »

Chris M.
Chris M.
January 14, 2020 11:03 am
Reply to  TheLonghorn

Keep fighting the good fight Matt – cheers.

Teddy
Teddy
January 14, 2020 11:47 am
Reply to  TheLonghorn

You’re still my hero.

Candy Olkey
Candy Olkey
January 14, 2020 12:19 pm
Reply to  TheLonghorn

Makes me sad…but I understand…keep working hard and check in on us even if it’s to give us all some much needed shit! BTW…look up above…TEDDY is in the House today!!

Candy Olkey
Candy Olkey
January 14, 2020 12:18 pm
Reply to  Chris M.

I second this!!

WavyDave
WavyDave
January 14, 2020 12:54 pm
Reply to  Chris M.

So true Chris. I’m hot garbage when I self program.

Chris M.
Chris M.
January 14, 2020 6:45 am

… just what the doctor ordered …
A1. DB Shoulder Press 2111: 3 x 8 w/ 40s
A2. Ring Rows 2111: 3 x 10
A3. Band Face Pulls 2111: 3 x 15
A4. Strict TTB 2110: 3 x 6
… first time doing these pain free in years.
B. 3 RFT: 10 – SHSPU | 15 – 24″ Box Jumps | 20 – Push-up
8:45
… muscle endurance is certainly missing from the time away and I also need to find my rope.

Candy Olkey
Candy Olkey
January 14, 2020 12:20 pm
Reply to  Chris M.

Damn dude….ridiculous time on the Metcon! I was pushing for under 10 because of your time…absolutely not there!

WavyDave
WavyDave
January 14, 2020 3:06 am

A. Done with 55# DBs.

B. Holy grind. Simple but brutal. Had to scale HSPUs after first round: 10, 5, 5, 10 presses with 35# KBs, 10 presses.

15:05 total

Candy Olkey
Candy Olkey
January 14, 2020 12:21 pm
Reply to  WavyDave

Definitely a grid today…but looks like you pushed hard Dave…outstanding!