July 28, 2014

Strength: Hang Power Clean
3@135
3@155
3@175
3@185
3@205
2@225
1@225
*
WOD with modifications
3 hang power cleans (185#)
6 strict bar dips
9 box jumps @ 30″
60 single unders
– Completed 9 rounds + 3 cleans

hang power cleans 3 ea @ 55-65-75-80-85

Modified WOD:
20 min AMRAP
3 hang power clean @ 85#
6 bar dips
10 sit ups
15 squats
= 7 rds + 5 dips

3@135
3@145
3@155
2@185 1f
3+185

WOD w/155#
7 rounds 25 DU
Would have had 8 but lost time testing the box integrity with my tibia.

Strength up to #185

Wod with #135 plus subbed 12 toes to bar for double unders

7 rounds plus 5 ring dips

30 inch box jumps are harder when you’re vertically challenged for sure

Wod with 85# all else RX 6 plus 4 ring dips

HPC up to 125# (135# f)
WOD w/bar dips (& some I am sure weren’t deep enough) – 5 rounds + 5 BJ

Good to be back!

Hang Power Clean x 3
105-115-125-135(pr)-145(pr)

Wod rx’d – 5 + 3 HPC (first time to do ring dips in a wod so I will take it)

WOD (subbed 12 pushups for 6 ring dips)
9 rounds

Hang Power Clean x 3 up to 205 lbs
WOD as RX’d = 7 rounds, + 2 box jumps

Hang Power Clean x 3 up to 195 lbs

WOD. RX’d – w/MU into ring dips
7 rounds

Strength
3@155
3@185
3@195
3@205
1@225
Wod as Rx 9 rounds

HPC
205 x 3
225 x 1
Wod with bar dips – 5 rds

Strength to 215#

WOD Rx’d for 3 rds & kipping ring dips for 4 rds

7 rds total

Sorry hang power cleans not snatches

Hang Power Cleans
3@115
3@125
3@135
3@145
2@160 (failed on 3rd. Let go of my hook grip & couldn’t reset)

WOD as Rx’d
12 rounds + 6 dips

Hang Power Clean @ 6am
3@135
3@155
3@185
3@205
3@225

Hang Power Clean @ 9:30am
3@185
3@205
3@225
2@245
3@245

WOD
As Rx’d
Rounds=11+3 Hang power cleans

Boot camp w/Missy, Lisa, Karin, Michelle and Kristi: (missed you Stephanie!!)
Warm up:
400M power walking, jogging, running
Jumping jacks, shoulder circles,overhead reaches and 10 push ups & 10 squats

Team WOD (3 on team 1, 2 on team 2)

100 sit ups
100 box steps
100 squats
(Team 3 had to do 150 of ea)
While one (or two on team 1) woiks, the other person in plank position until dropped and then switch..keeping working until all 100 (or 150) of ea skill completed

11 days of summer:

11 burpees
10 supermans (hold 1 second each)
9 push press w/dumbbells
8 lateral jumps over abmat
7 walk lunge steps
6 box jumps
5 sit ups
4 inchworms
3 squat hold jumps (hold squat for 10 secs before each jump)
2 should erpress w/dumbbells
1 hatemaker (3 push ups, 10 or 20 mountain climbers, jump clap OH)

(Start w/1 hatemaker, then 2 should press, 1 hatmaker, then 3 squat holds jumps,
2 shoulder press and 1 hatemaker, etc till all the wat to 11)

After all completed was a total of 11 burpees, 20 supermans, 27 push press,
32 lateral jumps, 35 walking lunges, 36 box steps, 35 sit ups, 33 inchworms,
27 squat hold jumps, 20 shoulder press and 11 hatemakers

Stretching w/forward fold w/chest stretch and Cat cow

Another hour of fun! see you wall Wednesdasy!!