Thursday 141218
As many reps as possible in 3 minutes of:
5 Muscle ups
10 Pistols
15 Toes to bar
20 Kettlebell swings (55#, 35#)
rest 2 minutes
As many reps as possible in 6 minutes of:
5 Muscle ups
10 Pistols
15 Toes to bar
20 Kettlebell swings (55#, 35#)
rest 4 minutes
As many rounds as possible in 9 minutes of:
5 Muscle ups
10 Pistols
15 Toes to bar
20 Kettlebell swings (55#, 35#)
Post time to responses.
Substitute wall climbs or burpee pull-ups for muscle ups and do jumping squats x 2 for the pistols.
CFJ Holiday Party at Upper Crust Pizza (9110 South Yale Avenue) tonight at 6:30pm!
The 5:30pm and 6:30pm classes will be canceled for this evening.
Strength 10 min to establish 3 touch and go power clean 185lbs
Wod with bar muscle ups
R1=1 plus 5 pistols
R2=1 round plus 1 kb
R3=2 rounds plus 15 ttb i believe
R3= miss counted. 1 round plus 15ttb
Strength: 46#
Wod:
Rd 1 -wall climbs,js,knee raises, 20#kb didn’t complete the 1st rnd.
Rd 2 -wall climbs, jumping squats, knee raises, Kbells, completed 1 rnd.
Rd 3 – did push-ups, js, knee raises, Kb, completed 1rnd & continued to do Kbells until time was up.
10 mins to establish 3RM touch n go power clean:
135-155-185-205 then ran out of time. Bad time management on my part
WOD
As rx’d
AMRAP 3 – 1+9 pistols
AMRAP 6 – 2 rounds even
AMRAP 9 – 2 + 13 T2B
Broke second set of MU’s into 4+1 in the 9 min AMRAP. All MU’s other than that were unbroken
Strength
3 cleans @ 95, 115, 125, 135, 145, 155
WOD
AMRAP 1 – 1 round + 2 BPU
AMRAP 2 – 2 rounds + 1BPU
AMRAP 3 – 2 rounds + 3 pistols
Strength:
Power cleans 3 ea @ 65-85-95-105-115
WOD Modified:
5 Kipping pull ups
10 jumping squats
15 GHD sit ups
20 KBS 35#
3 min: 1 round
6 min: 1 rd + 12 GHD
9 min: 2 rd + 10 squats
Strength
50 GHDs and 40 Back extensions
WOD
5 burpee strict pull-ups
10 alternating side to side pistols. (didn’t pick other leg off the ground)
15 T2B
20 KB (55#)
AMRAP 3 mins – 1 round + 2 burpee strict pull-ups
AMRAP 6 mins – 1 round + 7 KB swings
AMRAP 9 mins – 2 rounds + 1 T2B
3 Power Cleans @ 105-125-135-145…ran out of time
WOD w/ burpee pull-ups and modified pistols
3 min AMRAP = 1 round
6 min AMRAP = 1 + 10 t2b
9 min AMRAP = 2 + 10 modified pistols
Another sluggish day.
3 Power Cleans up to 140#
WOD w/ burpee pull-ups and modified pistols and 30# kb
3 min AMRAP = 1 round
6 min AMRAP = 1 + 5 t2R
9 min AMRAP = 1 + 10 KB swings. (Bled on the bar during the first of this round. Had to clean up) boo
Round 1 one round
Round 2 up to second set of pistols
Round 3 two rounds
Did 5 burpees then 5 butterfly attempts
Side to side pistols
TTR
Power cleans up to 135#x3, 145#x1 (f 2nd)
WOD w/5 butterfly pull-up attempts and 45# KB
Round 1: 1 round + 2 pullups
Round 2: 1 round + 1 KB
round 3: 2 rounds + 3 pistols
Touch & go Power Cleans
3 x 155, 185, 205, 215 (pr for 3)
WOD as rx’d
1 round even each time (MU road block)
T&G Power cleans
3×95/125/135/155/2×165
WOD as RX
1 – 1 round (5 unbroken MUs – pr)
2 – 1 round
3 – 1 round
My muscle ups disappeared on me
Strength to #185
Round 1 with modified pistols
1 round
round 2
1 round + 1 MU and 4 CTB
round 3 CTB and mod pistols
3 rounds
power clean
3@135,155,165,175,185,195,200
WOD as rx’d=223
round 1=1 round + 2 MU
round 2=1 round + 5 TTB
round 3=2 rounds + 1 MU
power clean
3@135-185-195-205
WOD as rx’d=218
round 1=1 round + 2 MU
round 2=1 round + 10 T2B
round 3=1 round + 1KB
Strength: TnG Power Clean x 3
135-185-205-225-245(1)-235(2)
Wish I would’ve gone 235 after 225, think I could’ve gotten it.
Monday’s WOD: 12-9-6 SC&J (155#) & bar facing burpees
7:55 (:25 slower than last time)
PC sets of 3
3@105
3@135
3@165
2@195
Ran out of time to try again. I got greedy, should have done 185 first.
WOD
5 PU
10 side to side pistols
15 V-ups
20 KB 35#
1 rd+2 pistols/2 rd+2KB/3rd+1 KB
Power Cleans
only up to 105#
First set of WOD w/3MU’s (becoming harder and harder by the day!), 20 air squats instead of pistols and 25#KB
Second set did the 5MU, 20 air squats instead of pistols, 25#KB
Had to leave before starting third set