Wednesday 141126
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Post time to responses.
Compare to March 31, 2012.
Holiday Hours:
Thursday, November 27th-Closed for Thanksgiving
Friday, November 29th-9am & 10am (All other classes are canceled)
Weighted pull up to 75#
WOD w/ mousepad HSPU – 21:25
Skill/strength: weighted pullups – 5-3-2-2-1-1-1
Used my body weight for each and did strict:)
*
WOD w/ modifications
Runs with 20# med ball and burpees were rx
25 kipping pull-ups instead of weighted
25 HSPU – ~1/4 depth
25 chest to bar – over half were and the rest were close
Finished @ 29:00
Great picture Jennifer!
skill: worked strict pull ups (mainly just goofed around)
WOD modified as follows:
15 burpees
400m run w/10# med ball
15 kipping pull ups
400m run w/10# med ball
15 hspu 2 abmats
400m run w/10# med ball
15 kipping pull ups
400m run w/10# med ball
15 burpees
23:25
weighted pullup to 50#
Wod-
24:18 with strict pullups subbed for weighted
weighted PU 55
WOD RXD
20:13
Wod not RXd 21:40
WOD w/ 15 lb (5 reps) & 10 lb (20 reps) dumbbell weighted pull-ups and mod HSPU = 28:31
Have a happy Thanksgiving!!!
Strength Work:
Overhead Press: 3×5 @ 100#s
Front Squat: 3×5 @ 175
Deadlift: 1×5 @ 275
Pull ups: 9/8/8
2 Mile Run
Strength- up to 35#
WOD- 19:31. Subbed push-ups for HSPU
“Del” as Rx’d w/ 14lb WB & 12lb DB for pull-ups
26:48
WOD as rx’d=20:19
Wod RX
25:10
Strength up to 30# PU
WOD. Rx’d.
19:42 (pr)
WOD with regular push-ups and all pullups NO CTB ripped on 18th pull-up in last set
14# med ball
23:18
Weighted kipping pullups up to 15#
WOD w/kipping pullups (in place of weighted and c2b) & 1 abmat+10# plate (HSPU)
24:57 (pr)
Every 90 seconds for 15 mins:
1 power clean + 1 squat clean + 1 split jerk @ 205
Wod
30 cal row
30 burpees
30 t2b
30 OH lunges (45)
30 t2b
30 burpees
30 cal row
Time: 11:52
Best pic of 2014!
Ps what’s the at-home WOD tomorrow?
WOD w/400m rows and my own added body weight for pull ups
25:47
Strength up to 60#
Nice work on the 75# TS
WOD with hand release push-ups and strict pull ups
24:21 I believe.
Strength up to 25#
“Del” with 20# med ball and 10# DB
23:14
Weighted pull-ups
5@30#
3@45#
2@55#
2@75#
1@90#
1@105#
1@115#
“Del”
used 20# med ball for weighted pull-ups instead of dumbbell
Time: 17:45
Del
Modified with 14lb wall ball on weighted pull ups
And one a mat on HSPU
31:38
400m run
25 pistols to yellow box
400m run
25 back ext
400m run
25 pistols to yellow box
14:46
WOD as rx
20:29
Happy Thanksgiving to everyone. I’m thankful for a great group of people at CFJ.
Strength
Up to 40
WOD rx
20:01
Used 20# vest for weighted pullups, I think this was key compared to the dumbbell
5 3 2 2 1 1 1
15 25 35 45 55 65 75
Wod rxd- 19:34
20 reps hspu/strict pull-ups/sit-ups
30 push-ups lift Hands/ ctb pull-ups / sit-ups
40 reg push-ups / pull-ups / sit-ups
50 jumping pull-ups
About 23 mins
Have a great thanksgiving!
Weighted pull-ups
5@20#
3@35#
2@55#
2@70#
1@80#
1@90#
1@100#
“Del”
Rx’d – 18:52
Strength weighted pull ups
5-3-2-2-1-1-1
Up to 90lbs
Wod rx in 24:08
Strength up to 20#..agreed with Max on the vest
Wod w/12# ball, reg pull-ups, push-ups and could only get 20 CTB
20:08
Happy Thanksgiving!
Weighted Pull-ups (kipping) – up to 40#
Wod rx’d (14# ball & 10# DB)
24:40
Great pic, Jen!
WOD with 20lb vest: 21:57
Strength to 25#
WOD with prescribed weight and one abmat
21:46
Thanks for the encouragement Nicole and Georgie!
Great job 4:30! Welcome back, Kevin!
Strength to 15# kipping pull-ups
Wod with 20# med ball for 400m
No weight on pulkips, all kipping
Hspu with one mat, all kipped
22:29
50 ghd
Fun one but tough!
Happy turkey day friends!
I love your picture Jennifer!!!! You look awesome!
WOD w/16# med ball and 25 reg. pull ups w/assist from bench, 25 push ups for HSPU, and 25 shoulder press (13 w/20#, 12 w/15# for chest to bar pull ups:
29:18
DB PLU
1×65-75-80
wod
29:44