Thursday 151112
3 RFT:
14 Deadlifts 275/185 RX+ 335/225lbs 55+ 225/155
14 HSPU or 14 Double KB/DB Push Press 55/35lbs
14 Pistols Alt legs or Reverse Step Goblet Lunges Alt Legs 55/35lbs
14 HSPU or 14 Double KB/DB Push Press 55/35lbs
Post time to responses.
Strength: Sumodeasdlift
7@335; 5@365; 2@405; 1@435; 5@335
*
WOD as rx
Deadlifts w/ 275#
DB push press – 55# KBs
Reverse step goblet lunges – 55#
–
14:15
Sumo Deadlift
85-115-135-155-135
WOD = 10:30
135# DL
25# KB for lunges
15# DB’s for PP
Core development. Did most of it, or attempted to anyway.
Sumo Deadlift
7@175; 5@205; 3@225; 2@235; 5@205
WOD as Rx’d = HSPU for 1st 14 reps each round and double #35KB PP for the 2nd 14 reps each round and reverse step goblet lunges
= 16:58….most HSPU I’ve ever completed as Rx’d in a WOD! 🙂
Oh, did most of the core development
Sumo Deadlift
7@365#
5@405#
2@435#
1@455#
4@405#
WOD as Rx’d w/ Goblet Lungers and KB Push Press for one of the sets in each round
15:08
HA! Nice facial expression, Samantha 🙂
WOD 155#
Hspu
Pistols
17:08..tough DL
sumo deadlift: 7@107, 5@125#, 3@145#, 2@175, 5@165#
WOD
145#
30# DB
35#KB
15:38
Sumo DL: 245-315-365-395-365
WOD (275# DL, HSPU, RSG Lunges, HSPU) = 14:29
Sumo
175-200-210-225-200
WOD rx
with 185# sumos, 35# DB PP, pistols, then 5-6 kip HSPU w/abmat and rest reps as DB PP
15:33
1 round ab work (forgot it was 2)
Tough but fun!!
SDL
7@125 5@155 3@175 2@185 4@155
WOD with alternating HSPU (1 Ab mat)and 25# DB push press
#155 DL and 35# for goblet squats
15:30
Core development
25 Ghd
20-30 sec plank holds
50 Russian twists with 10lb WB
Suma Dead Lift:
7 @ 95, 5 @ 115, 4 @ 135, 2 @ 155, 5 @115
WOD W/20# DB’s for push press and 125# Dead Lift and
25# for Goblet lunges
16:43
Tough WOD but I liked this one!
Strength to #320
WOD
DL @245#
HSPU
reverse lunges 45#
Push press 45# DB
17:01
Core Development
Strength
Up to 295#
Wod. Rx’d. – pistols & HSPU’s
14:48
Strength
7 @ 225
5 @ 275
3 @ 305
2 @ 335
5 @ 275
WOD rx’d with strict HSPU/KB lunges
16:16
Strength
Up to 275#
Wod 245# – pistols & HSPU’s
14:32
Strength up to 165#
Wod w/155# DL, 20# DBPP, 30# RSGL
15:02
Core Development
Strength
7 @ 155#
5 @ 175#
3 @ 185#
1 @ 215#
4 @ 175#
WOD
DL 185#
HSPU
Reverse Lunges 35#
KB PP 20#
17:47
Core Development
I’ve never had to pray so hard to get through a WOD 😉
Sumo DL:
7@335
5@375
3@405
2@435
5@335
WOD:
RX
DL, HSPU, Pistols, KB PP
2 rds + 14 DL
Core:
2 rds
GHD
Opposing plank
Hanging Wipers
Opposing plank
Strength @ 335
Wod rx+ all hspu and pistols: 12:43
Sumo dl
7@175
5@200
3@210
2@225
5@200
Wod 17:50 barely made it!!
185# dl
Hspu w one mat
45# kb for goblet lunges
35# kbs for push press (toughy)
Fun workout!
Core development
Sumo DL:
7@315
5@335
2@355
1@385
4@335
WOD:
RX w/ some questionable HSPU and sloppy Pistols
DL, HSPU, Pistols, HSPU
2 rds + 6 HSPU
Core work
Nice work Zane!!!
Sumo DL:
7@315
5@335
3@355
1@385
5@335
Wod Rx:
DL/KB PP (55#)/Pistols/HSPU
2Rds+7 Pistols
Core Development
Sumo deadlift
7@195
5@215
3@245
1@285
5@215
Wod
195# deadlifts throughout
1st round
hspu kip with 2 mats
4 pistols counterbalancing with 15#kb, then 20 goblet reverse lunges.
kb push press 35# each (killed me!)
2nd round
Kb push presses (took forever!)
4 pistols counterbalancing with 15#kb, then 20 goblet reverse lunges.
Kb push press
3rd
Dumbbell push press 35# each
4 pistols counterbalancing with 15#kb, then 20 goblet reverse lunges.
Horrible hspu with 3 mats!
23 freaking min even!