Monday 141222
“Diane”
21-15 & 9 reps for time of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups
Post time to responses.
Compare to July 18, 2014.
Christmas Hours:
Wednesday, December 24th-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, December 25th-Closed
Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Warm-up: EMOM for 5 rounds of 100m row; 5-10 pullups; 3 HSPU, 5-10 dips
*
Strength complex: 10 minutes to build up to a heavy single round of:
12 Deadlifts + 9 Hang Power Cleans + 6 Jerks (touch and go deadlifts and then bar can’t be put back on the ground until done with complex)
Did 175# – almost made it through – failed on the last jerk
*
WOD with substandard HSPU: finished at 6:15
Garage Gym WOD
2000m row
30 sit-ups
30 floor wipers w/ 75#
30 sit-ups
2000m row
Strength @ 155 completed.
WOD RXD 6:30 or 6:33
Strength to 105#
WOD with GHD sit ups
10:53
Strength w/115# completed
WOD: w/185# and (HSPU) used 1 abmat pad for 21 reps then 2 abmat pads for 15, and 9 reps 8:05
Strength
1 round dt
185#
“Diane”
10:51
Strength
Warmed up with 55# & 85# than decided to just go for it w/ 105#, got 4th jerk and grip gave out. WOD (if you can call it that..scaled the crap out of it!) 115# & regular old lazy push-ups. 6:50 Gonna take time to get used to 9:30 again. Good Job Shannon!!
Warm-up: EMOM for 5 rounds of 100m row; 5-10 pullups; 3 HSPU, 5-10 dips
*
Strength complex: 10 minutes to build up to a heavy single round of:
12 Deadlifts + 9 Hang Power Cleans + 6 Jerks (touch and go deadlifts and then bar can’t be put back on the ground until done with complex)
Warmed up with 55#, then did 6, 4, 2 with 85#.
Jumped with Ali to 105#. Got thru 4 jerks and dropped the bar. That was harder than I thought!
WOD with 1 abmat: 10:28
Less than 3 minutes of Deadlifts and more than 7 of those darn HSPU. Lots of staring at the wall. Great job 9:30!
Stained oblique last week, went light today.
Strength: 95 lbs
WOD: 135# DL / 1 ab mat for HSPU
Time: 11:09
Strength with 105# completed
WOD rxd 7:45
Strength 10mins to establish max load of 12 deadlifts +9 hang cleans +6 jerks. 135lbs
“Diane” Rx with strict hspu’s in 4:23 pr
one round DT @115#
Diane w/1 abmat and 1 plate 7:48
DT complex 135#
Diane
205# deadlifts
15:27
practiced complex for competition
Stood around
Grunted a few times
Got my sweat on a little
Strength with 85#
Diane with 135# hspu RX 9:50
Strength up to 75#
Wod w/115# and dbl reg push-ups
8:33
Strength Complex 195# – Completed
WOD Rx:
10:07
KOnOK Wod 2 complex
W/Mitchell – 6:36
DT complex
135#
Diane (first time as rx’d)
21:42
12DL-9HPC-6PJ@165
wod
13:05
Strength complex w 85#
Wod w 155#
Hspu kipping used thin mat vs ab mat 12-9-6
12:56
Took FOREVER on last round of hspu’s 😣 but getting there!
Strenght: #185 completed
Wod rxd- 9:18
Strength #145
WOD
9:35
Strength complex @ 165
Diane as RX’d = 10:48
Strength Complex
12 deadlifts + 9 hang power cleans + 6 push jerks
W/ 135 lbs (failed on 3rd push jerk)
“Diane” as rx’d
5:48
Boot camp w/Joan and Lisa
(We talked the first 20 minutes so only got to do the following…needed some catch up time!
Warm up:
25 Jumping Jacks
40 Mountain Climbers
15 Goblet Squats w/dumbbell
15 V Ups
2 minutes jumping rope
1 minute superman hold
Tabata box steps (20 secs work, 10 secs rest) for 8 rds)
WOD
400 M Row
40 Kettlebell swings
40 Double Unders or 3x singles (120)
40 lunge steps (1 leg=1 rep) OR 40 Box jumps
300 M row
30 kettlebell swings
30 Double Unders or 90 singsl
30 lung steps or 30 box jumps
1+ minute plank hold
No boot camp Wednesday.so see everyone next Monday for the last boot camp until spring! Hope everyone can make it.