Warm-up: 10 min “Mini-Cindi”
Rest 1 min
10 min row max meters- 30 sec on & 30 sec off
Rowed 1726 meters
*
Strength: Sumo Deadlift High Pull
5 sets of 3
3@95,3@115,3@135,3@165,3@195
*
WOD as rx’d: 11:57
20 min
Min 1 – 1 bench press @ approx 70% (185#)
Min 2 – 10 back squats @ approx 70% (210#)
Min 3 – 2 bench press
Min 4 – 9 back squats
etc…
Everything unbroken until the 19th min of 10 bench press. Did 5-2-3 took :30 of the 20th min. Finished all reps within 20 min.
Boot camp w/Kristi..where were you girls???
Warm Up:
30 Kettle bell swings
30 step ups
30 OH walking lunge w/10# plate
30 Sit ups
5 sets of 5 w/dumbbells
Deadlift
SDHP
Goblet Squat
Push Press
10-9-8-7-6-5-4-3-2-1
2 sprints, then 10 sit ups, 10 push ups, 2 sprints and 9 sit up and 9 push up…contiune on until only 1 sit up and push up (the sprints were from back of gym to end of driveway…at 5 rds, had Kristi only do 1 sprint for remaining 5 rds)
300 M row
5 farmer carry from back up gym and outide and back in side door (go up in weight ea round)
15 Front squats w/bar
15 push press w/bar
FIve fine abs:
10 V ups
10 single leg crunches ea leg (feet off ground
10 double leg crunches
13 siders *back and forth one) (legs off ground – arms out straight
10 pulsators (up and down without touching floor)
Great work Kristi! Hope to see you girls on Wednesday!
Warm-up: 10 min “Mini-Cindi”
Rest 1 min
10 min row max meters- 30 sec on & 30 sec off
Rowed 1726 meters
*
Strength: Sumo Deadlift High Pull
5 sets of 3
3@95,3@115,3@135,3@165,3@195
*
WOD as rx’d: 11:57
SDHP up to 125
WOD with GHD=9:38
Warm up
14.2 row
5 rounds mini Cindy
Strength SDHP
To 145#
WOD
11:21
Strength thru 155. Wod 9:26
Wod:12:52
Strength thru 155. Wod 11:23
Strength to 125#
WOD with leg raises: 14:06
5×3 SDHP
95,115,125,135,145
WOD
10:53
8:44 w ghd sit-ups
Warm up
“Mini Cindi” 6 rounds 5 push ups
Row only 9 minutes 1150m
SDHP 55-65-75-85×2 (f) on 3
WOD-11:39 (TTB killed me could not string together)
Burpees
TTB
SDHP @ 65#
“Mini Cindi” 10 rounds w/ 10 air squats/ round
Row 1550
WOD RX’d
8:39
Warm-up
Practiced Butterfly
Split Jerk 2 ea@
85-105-135
WOD as Rx’d
7:18
Mini Cindi: 10 rounds
SDHP to # 145
Wod as rx’d:
7:22
Strength up to 95#
WOD w/ GHDs = 11:05
Practiced butterfly
Sdhp up to 85#
Wod RX. 10:04…
Row: 1583 (pr)
SDHP: up to 115#
WOD w/GHD rounds 15/9: 11:09
Nice pic Rayus!
Lafortune 3 times, not timed! Back to CF tomorrow!
1 Mile run- 7:58
SDHP: up to 115# x 3 (not touch and go)
Wod rx’d – 8:35
20 min
Min 1 – 1 bench press @ approx 70% (185#)
Min 2 – 10 back squats @ approx 70% (210#)
Min 3 – 2 bench press
Min 4 – 9 back squats
etc…
Everything unbroken until the 19th min of 10 bench press. Did 5-2-3 took :30 of the 20th min. Finished all reps within 20 min.
20RM squat program
20@ 235
3×10 pendlay row @155#
Couldn’t walk so I skipped wod
Strength up to 125#
WOD with 75#/GHD- 8:20
Mini Cindy 7 rds
SDHP up to 95#
WOD with toes to rings 7:37
SDHP 5×3 up to 145
WOD
As Rx’d
Time: 6:42
Row – 1470 – each round ascending damper setting
Worked on butterfly
Sdhp up to 155
Wod w/ T2R
9:40
Friday’s WOD
7 min: 1000m row, 75# SP for reps
Rest 3 min
7 min: 1000m row, 115# PP for reps
Rest 3 min
7 min: 1000m row, 135# PJ for reps
30@75# SP
20@115# PP
17@135# PJ
67 total, nothing to compare because I didn’t do this last time.
sumo deadliftt high pull
55-65-75-85-95 (pulled up to chest but not chin on the 95#)
wod
9:38
SDHP up to 165lbs
Wod with 75lbs SDHP in 8:08
Strength 5X3 SDHP up to 135#
WOD with 75# and GHD Sit-ups. 11:30.
Good job 6:30!! Linda, you did great!
SDHP 3×115-145-165-185(1)-185(not quite T&G)
wod
10:50
SDHP 5×3 up to 165#
WOD w/ GHD situps
Time: 8:27
SDHPx3
95, 135, 155, 175, 205F (just got one)
Wod with GHD: 14:34
SDHP up to 145lbs
WOD as Rx’d – 10:50 (burpees suck the life out of me)
Boot camp w/Kristi..where were you girls???
Warm Up:
30 Kettle bell swings
30 step ups
30 OH walking lunge w/10# plate
30 Sit ups
5 sets of 5 w/dumbbells
Deadlift
SDHP
Goblet Squat
Push Press
10-9-8-7-6-5-4-3-2-1
2 sprints, then 10 sit ups, 10 push ups, 2 sprints and 9 sit up and 9 push up…contiune on until only 1 sit up and push up (the sprints were from back of gym to end of driveway…at 5 rds, had Kristi only do 1 sprint for remaining 5 rds)
300 M row
5 farmer carry from back up gym and outide and back in side door (go up in weight ea round)
15 Front squats w/bar
15 push press w/bar
FIve fine abs:
10 V ups
10 single leg crunches ea leg (feet off ground
10 double leg crunches
13 siders *back and forth one) (legs off ground – arms out straight
10 pulsators (up and down without touching floor)
Great work Kristi! Hope to see you girls on Wednesday!
Warm up: 2 kipping pull ups, 5 push ups and 10 squats…did this cycle for the 10 minutes
Row: 1257 Meters
Stength: only to 60$
WOD w/47# SDHP and Knee raises:
13:09
(Thanks Paul!..but really not good..as I normally use 55# for SDHP and at least do 5 T2B ea rd).
Mini Cindy
8 rds
SDHP
up to 100 (don’t think I touched my chin on 100s)
WOD Rx’d
10:27
warm-up
30on/30off
rowing for max meters
1325 meters
1 minute rest
10 minutes of “Cindy”
10 Rounds with strict pull-ups
SDHP
3@115
3@135
3@145
3@155
3@165
WOD
As Rx’d
Time: 6:34
SDHP
3@65
3@75
3@85
3@95
3@100
TTB 15/10/9
Burpees and SDHP Rxd
10:29