Wednesday 141203
7 Rounds for time of:
7 Power cleans (135#, 95#)
7 Push jerk
7 Burpees
Post time to responses.
Wednesday 141203
7 Rounds for time of:
7 Power cleans (135#, 95#)
7 Push jerk
7 Burpees
Post time to responses.
Shoulder press 3×3=135lbs
Push press 3×3=185lbs
Push jerk 3×3= 225lbs
Wod with 115lbs and hang power cleans on 15:02
Strength
3 shoulder press 75-95-115
3 push press 135-145-155
3 push/split jerks 155- 155(f)-155(f)
WOD with 95#
14:55
Too many breaks.
7 Power cleans (135#, 95#)
7 Push jerk
7 Burpees
15.49 @ 31#’s
Strength:
Shoulder press
3 – 3 – 3
21,26,31
Push press
3 – 3 – 3
31,36,41
Split jerk
3 – 3 – 3
41,36,36
Strength: 3 sets of 3
Shoulder Press: 95/105/115
Push Press: 135/145/155
Push Jerk: 165/185/195
*
WOD as rx’d: 11:44
Strength:
3 SP ea @ 45-55-60
3 PP ea @ 65-70-75
3 PJ ea @ 85-95-110
WOD = 19:18
2 rds as Rx
then dropped to 75#
I definitely need to listen to this before each WOD!
http://youtu.be/WMUXw8J2Kto
Today is 1/90 of the opportunity!!
Strength
3 shoulder press @ 75,95,105
3 push press @ 115, 125, 125
3 push jerk at 115
WOD w 95- 15:07
WOD with 85#
18:52
Tough coming back after a week or so off!
As Rxd =12:23
3 SP @ 65-75-85
3 PP @ 90-95-100
3 SJ @ 110-120-130
WOD as Rx’d = 13:47
Wod 75# 14:47
Strength up to 110.
Shoulder press up to 100# (105# x 1, failed 2nd)
Push press up to 145# (pr for 3)
Split up to 160# (pr for 3) failed 175# singles x 3 (thanks for the help, Noah!)
WOD rx’d 11:40
Shoulder press: 65-70-75
Push press: 85-105-115
Split jerk: 120-125-130
WOD with 85# 14:25
Strength from ground:
Shoulder Press – 3 x 135, 145, 155
Push Press – 3 x 165, 185, 205 (tie pr)
Push Jerk – 3 x 185
Split Jerk – 3 x 185, 185
WOD as rx’d
22:46
Thanks for the push, Noah. I wouldn’t have finished without it.
Congrats on your crazy pr, Breck.
5×3 front squats with 3 second hold in the bottom 80% 3RM
205, 205, 205, 225, 225
5 minutes to find 5RM push press
205. Failed 3rd rep 225
WOD diane as Rx
4:14pr
Shoulder Press
3@115
3@135
3@155
Push Press
3@205
3@225
3@245
Split Jerk
3@265
3@285
3@300
WOD
As Rx’d
Everything unbroken
Time: 9:46
3 SP @ 55-75-85
3 PP @ 95-105-125
3 SJ @ 135-145-155 (failed on 3rd)
WOD Rx’d = 15:02
WOD as rx
14:54
Strength
Sp – 115 – 135 – 145
Pp – 165 – 185 – 205
Split – 225 – 245 – 265(pr for split)
Wod Rx
11:14
SP
3@85
3@100
3@115 (pr for 3)
PP
3@135
3@155
3@165
PJ
3@175
3@185
Skipped last set
WOD rx’d 18:32
Shoulder press
3@95,105
Push Jerk
3@135,155,175
Split jerk
1@185,205,215(f)
WOD as rx’d=15:59
Strength
….split jerk singles up to 230# (pr)
Wod. Rx’d
14:08
Strength
OHP-3×95/105/115
PP – 3×135/145/155
PJ-2×165/SJ-3×165/1×175
WOD 6 rounds RX
19:26
Strength shoulder press x3 up to 100
Not sure what I got up to on push press. I think 125
Single split jerk up to 200# PR
WOD as rx’d 13:33 thanks for the pushes, Tyler and Nicole!
SP: 3@95-3@115-2@135
PP: 3@175-3@185-1@205
SJ: 3@215-3@225(3RMpr)-1@250(f) got it high enough, left it out in front, as per usual.
WOD rx’d – 11:12 s2oh got TOUGH.
Ditto Chandler. Crazy impressive 200# SJ!
WOD
18:57
SP 3×125-145-165
PP 3×175-195-215
PJ 3×225-235-245
wod
16:30
Been meaning to post a thank you to BP for all the Spartan love as of late. Appreciate it buddy!
Hotel WOD
10 RFT
10 burpees
20 situps
Time: 15:59 – slow
Rest 5 minutes
100 DUs
10 HSPU
80 DUs
10 HSPU
60 DUs
10 HSPU
40 DUs
10 HSPU
20 DUs
10 HSPU
Time: 8:45 – HSPU unbroken and strict
9 mile run to cfj – lightheaded, stayed light on strength and wod
Strict 55-65-70
Push press 75-85-95
Push jerk 95-105
Wod at 65#
11:52
Great job chandler!!
Strength: 3 @ 165
3 @ 205
3 @ 225 worked on split
Wod rxd- 9:48. Breck I was gunning for ya. Tyler, you owe me a handshake. Didn’t puke this time but I’m pretty sure I pissed in my pants a little bit. Ha ha good stuff!
STR:
Shoulder Press
3-3-3
95-115-125
Push Press
3-3-3
135-145-155
Push/Split Jerk
3-3-3
155-165-165(f)
WOD: 13:53
Power Cleans @ 95
Push Jerk @ 95
Strength:
Press – up to 105 x 3
Push Press – up to 125 x 3
Split Jerk – 135 x 1 (just wasn’t feeling it so quit)
Wod rx’d – 13:38
Boot camp w/Missy, Lisa and me:
Warm up:
1 min jog in place w/high knees
10 sit and stand w/one leg (5 ea leg)
1 min jog in place w/high knees
20 hands on floor w/leg pendulums
1 min jog in place w/high knees
20 crunches streching arms out past legs
1 min jog in place w/high knees
1 dumbbell row ea arm, push up, and 8 mtn climbers – repeat 4 times
1 min jog in place w/high knees
10 V ups
20 squats and lean over with one leg raised (10 ea leg)
1 min jog in place w/high knees
Kettlebell WOD:
20 right arm swings
20 right arm rows
20 left arm swings
20 left arm rows
10 Left arm squat and press
20 figure 8 w/KB
10 right arm squat and press
10 figure 8 w/KB
10 run in place pressing KB OH
Hold KB out front for 10 secs
10 run in place pressing KB OH
Hold KB out front for 10 secs
20 Hold KB, push out, then to the right side, back to middle and then to left side
20 cross legs and squat
WOD2
40 box steps
150 single unders
30 DB thrusters
20 burpees
50 sit ups
35 KB swings
1 min, 20 sec plank hold..and we even finished a few minutes early! Great job Missy and Lisa…NO BOOT CAMP ON MONDAY, NOVEMBER 8. WE MAY HAVE ONE TUESDAY NOVEMBER 9…WILL LET EVERYONE KNOW LATER THIS WEEK.
Strength:
Strict Press – up to 135 x 3
Push Press – up to 165 x 3
Split Jerk – up to 205 x 2 (failed 3rd rep)
Wod as RX’d: 11:57
Split jerk up to 130#
Wod first round with 95 then 85#: 20:23 was horrible.
WOD Rx
16:20
Completed on 12/6
As Rx’d
Time: 12:08