May 21, 2014

Wednesday 140521

For time:

20 Front squats (Men 205#, Women 135#)

30 Box jumps (Men 30” box, Women 24” box)

40 Kettlebell swings (Men 55#, Women 35#)

50 Wall ball shots (Men 20# ball, Women 14# ball)

Post time to responses.

Bill (Box jump)

43 thoughts on “May 21, 2014”

  1. Strength:
    Front Squat to 235#, ran out of time for last single.
    Heaviest I’ve gone since Jan, felt good.
    WOD w/ 185#:
    10:03, good work 5 am

  2. Strength from the ground (Squat clean + FS)
    3×185#
    2×205#
    2×205#
    1×215#
    1×225#
    1×245#
    No time for last single

    WOD Rx’d- 11:34

    Nice work Loren, that was heavy.

  3. Paul 40/m/165/5'9"

    Strength – Front squat from rack
    3-2-2-1-1-1-1
    135-165-185-205-215-225(f)-205(1)

    WOD with 135# everything else Rx.
    13:30

    Good job this morning!!

  4. Hank 22/6'3/197

    Strength
    3 @ 185#
    2 @ 205#
    2 @ 205#
    1 @ 215# failed
    1 @ 215# failed

    WOD with 195#
    11 front squats failed twice on 12 so I moved on

    13:34 ish

    Nice work Jordan and Dave.

  5. Strength: 1 squat clean + 2 FS
    135-155-175-185-205-215-225-235(PR clean, no FS – FS PR is 235)

    WOD w/ 185 FS
    All else Rx’d
    Time: 9:31

    Nice job to anyone doing this Rx’d

  6. Front Squats from the ground
    3 @ 135, 2 @ 165, 2 @ 185, 1 @ 205, 1 @ 215, 1 @ 225 (squat clean pr)

    WOD with 185 from the ground, all else as rx’d
    15:16
    Rested way too much today. It’s Wednesday, so I can still blame last weekend’s competition, right?

    Thanks, Jordan and Henry

  7. FS to 225# didn’t do singles
    WOD with 185# 12:2?
    Felt incredibly weak today
    Good luck at the academy Mason!!

  8. FS (with squat clean) from ground
    3@135
    2@155
    2@165
    1@175
    1@185
    1@195 (pr squat clean)
    1@205 (pr squat clean)

    Finally broke 200 on squat clean, on way to 225!

    WOD (with 135#, 24″ box, 35# KB, 20# WB):
    12:45 (took almost as much time on WB as all the rest combined)

  9. Front squat from ground:
    85-105-115-120-125-130-135

    WOD with 105# front squat, 24″ box 35# KB and 12# WB
    13:39

  10. FS cleaned from floor 3-2-2-1-1-1-1
    85-115-145-165-185-195-200 (failed clean, would have matched PR)

    I’m pretty excited about this because I thought after my back injury that I would never squat again. I haven’t done FSs in over 2 years.

    Mod WOD
    20 assisted OLS
    30 back extensions on GHD
    40 KB 35#
    50 WB 14#

    12:00

  11. Front Squats
    3@105(squat cleaned first rep)
    2@125(squat cleaned first rep)
    2@135(squat cleaned first rep)
    Squat Clean
    1@145
    1@155
    1@165
    1@170(PR)

    WOD as Rx’d
    9:08

  12. Boot camp w/Lisa, Kristi and Ali (Ali, glad you came…been a long time!)

    Warm up:
    40 Jumping Jacks
    Skipping down and back (outside to tire and back to door)
    Flutter kicks down and back
    10 walk outs

    2 mintutes of box steps (Lisa 41 w/17″ box, Kristi 43 w/20″ box, Ali 50+ w/20″)

    3 rds:

    5 walll squats
    10 v ups
    15 push ups

    400M run
    Walk over six boxes (set up as 17,20,24,17,20,24)
    30 sit ups
    Walk boxes
    30 KB swings
    Walk boxes
    30 OH Squats w/PVC
    Walk boxes
    30 jumping jacks
    Walk boxes
    150 single jump ropes
    Walk boxes

    2 rds (on person flips tires while other 2 step up on tires, switch all do tire flips twice)
    10 tire flips
    step up on tires

    2 rds
    5 burpess
    10 push press w/dumbbells
    20 windmills

    Bench WOD w/dumbbells:
    20 flys
    20 bench press
    20 lunges w/one dumbbell
    20 kick backs
    20 sit ups with one dumbbell
    20 renegade rows (10 ea arm)
    20 thrusters

    Finished w/holding as long as you can on parallel bars and one minute plank hold.
    GREAT JOB ALI, LISA AND KRISTI……We will not have boot camp next Monday (Memorial day)…See you next Wednesday at 5:30 PM

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