Monday 151123
16min AMRAP:
1 MU (rings or bar) or 1 C2B Pull-Up or 1 Pull-Up or 1 Ring Row
1 Deficit Strict HSPU 6/4″ or 1 Strict HSPU or 1 HSPU or 1 Strict Push-Up
1 OH Lunge 155/105 or 135/95 or 115/80 or 95/65 or 75/55
2 MUs (rings or bar) or 2 C2B Pull-Ups or 2 Pull-Ups or 2 Ring Rows
2 Deficit Strict HSPU 6/4″ or 2 Strict HSPUs or 2 HSPUs or 1 Strict Push-Ups
2 OH Lunges (alt legs) 155/105 or 135/95 or 115/80 or 95/65 or 75/55
3,3,3 – 4,4,4 – 5,5,5 – 6,6,6 – 7,7,7 – 8… 9… continue pattern
**Start with your hardest/most challenging moves/wt then athlete can adjust as needed/once failure sets in i.e. can no longer MU adjust to C2B or no longer strict HSPU go to kip
Post rounds and reps to responses.
Holiday Hours:
Wednesday, November 25th: 5:00 AM, 6:00 AM, 9:30 AM & 12:00 PM. All other classes are canceled.
Thursday, November 26th: Closed. Happy Thanksgiving!
Friday, November 27th: 9:00 AM & 10:00 AM. All other classes are canceled.
Saturday, November 28th: 9:00 AM, 10:00 AM.
Front squat 1x 255
–
Wod with ring MU- 4″ deficit HSPU- 135#
Completed 6 rounds
Rd 7 with ctb, hspu, 135#
+ 8 Kip pull-ups
Front Sq
6 @ 135#
4 @ 155#
2 @ 160#
1 @ 170#
1 @ 180# (is PR)
Tried one more @ 185 and couldn’t stand up…need 1lb weights!!
WOD w/ C2B, push-ups off box and 70# OH
3 C2B into set of 9′s Wrists are on fire.
Front Squats
6 @ 215
4 @ 225
2 @ 245
1 @ 255
1 @ 270 (Failed, 265# is PR)
WOD w/ MU and 135#
5 + 1 MU
Round 1 – 6″ strict deficit HSPU
Round 2 – 4″ strict deficit HSPU
Round 3 – strict HSPU
Round 4 – 3 strict 1 kipping HSPU
Round 5 – 3 strict 2 kipping HSPU
Front Squats
6@135
4@145
2@155
1@165
1@175…not a PR
WOD w/ ring MU, kipping HSPU, and 85# = 5 rounds + 1 MU…some singles and some multiples and lots of resting but just excited to be able to do them!!! 🙂
Front Squat
6 @ 105
4 @ 135
2 @ 155
1 @ 165
1 @ 175 (Failed…dang it!!!!)
WOD – pull ups, push ups, 65# OH lunge
8 rds + 9 Pull ups = 117 reps
Good job on your muscle ups Queen B. 😀
Front Squat
6@245
4@260
2@275
1@290
1@315
WOD w/ C2B, HSPU (Strict through 4 rounds), and 135=7 Rounds
Front Squat
6@255
4@270
2@285
1@300
1@315
WOD
With Ring Muscle Ups, Strict 6″ Deficit HSPU’s & 155# OH Lunges
Rounds=7+3 MU’s into the 8’s
Front Squat
6@ 155
4@ 165
2@ 175
1@ 185
1@ 200 (10# pr)
Wod w/ bar MU and strict HSPU then went to kipping
7 rounds + 8 HSPUs
And 105# OH lunges
6@135
4@140
2@145
1@155
1@175(pr)
WOD
CTB til round 5 then pull-ups
1 ab mat
65# OH lunges
5 OH lunges into round 8
Great lifting with you Hannah!
Front Squat
6 @145
4 @175 (pr)
2 @190
1 @195
1 @205 (pr)
WOD w/butterfly pullups, kip HSPU w/1 abmat, 95# lunge
Through 6’s – failed 2 HSPU so moved on to lunges, got 2.
77 reps
Killer awesome WOD!!! More OH lunges, please!
Great job on pr, Cindi!
Front Squat
Upto 265# (tied PR failed 275#)
WOD w/Bar MU strict HSPU then kipping, 135# until Rd 5 then had to go to 95# on rd 5)
6 rds 1MU
(Overhead Lunges were deceiving difficult)
Front squat to 245# pr
WOD RMU, strict HSPU, overhead lunges 115#
6 rounds + 3 MU
3 reps of lunges @135#
FS up to 225
•
WOD with 115#, MU , and 6″ HSPU:
5 MU into round of 8
Front squat
-325-345-365-385-405(20 PR)
This was a long goal of mine, stoked to hit it
Wod c2b,4″ deficit, 135# oh lunge
got 8 hspu in round of 8s
Strength
6 @ 205
4 @ 225
2 @ 245
1 @ 255
1 @ 260
WOD w/ 115 & C2B
7 rounds + 5 lunges
Strength – Front Squat
265# (20# PR)
WOD with 115#, Ring MU , and 6″ HSPU:
3HSPU in round of 7
Love seeing all these PR’s!
Front Squat up to 165# (10# PR)
Wod with 65# OHL, C2B, kipping HSPU (1 mat)
8 reps into 9th round
FS up to 265(f)
—
Wod. Ring MU’s, 6″ deficit HSPU’s, 135# OH lunges
6 rounds and 1 MU into round of 7
1 @ 295 failed 305 2x
1 round ring mu
Rest bar mu all unbroken with 6″ Def strict
7 rds 1 hspu
Front squat to 145
Wod w Kipping pull-ups, Kipping no ab mat HSPU (not all legit) and 65 then 55 OHL
Made it 6 pull-ups into the 8’s
Agree with Michelle great wod and great PR’s!
Front squat Up to 265#
WOD ring MU until after round of 4, went to Bar MU,
strict HSPU,
overhead lunges 115#
6 rounds
Front squat 230 (5# pr)
WOD w/BMU HSPU 95#
6 rds 1 BMU
No strength
C2b, strict no deficit hspu, 155#
5 rds
Front squat:
6@230
4@260
2@275
1@295
1@305
1@315pr
1@325(20# or)
WOD w/135# and ring Mu’s
Finished the 7 muscle ups
FS 130
WOD ctb, Kipping hspu 65#
9 rounds plus 3 ctb
Front squats 205, failed 225
WOD with c2b, HSPU 3 rounds, Kipling HSPU 2 rounds, push ups, 95# OH lunges
7 plus 8 c2b
Front Squat:
6@240
4@255
2@275
1@285
1@305(PR)
WOD:
Bar MU
6″ deficit HSPU
135 OHL
4 rds + 5 MU + 3 HSPU
Had to start kipping on rd 3 of HSPU
Strength
6 @ 180
4 @ 190
2 @ 205
1 @ 225
1 @ 235 (10# PR)
WOD:
Rounds1-4
Strict Pull ups, Strict Push ups, and 75# lunges
Rounds 5-8
Jumping Pull ups, Strict Push ups, and 75# lunges
Round 9
9 Ring rows, and 9 strict push ups
Core Development:
1 min High Plank 1 min Low Plank
Dangerous first day back after 3 month hiatus o.o
5×5 FS @ 55#
WOD w/ PLU, 1 abmat HSPU and 35# bar OH lunges
completed 4’s with 5:32 of 16 min left.
I definitely won’t be walking tomorrow. May even have rhabdo.
Front Squats
6@115
4@120
2@135
1@145
1@150 (sadly this weight is 5# away from matching pre baby PR)
WOD w/95# ring muscle ups and strict 4″deficit HSPU
4 MU into rd of 7’s
Strength
6 @ 180
4 @ 190
2 @ 205
1 @ 225
1 @ 235 (f)
Wod w/ 95#
Bar mu’s through rd 4 then on 5 did 2 and the rest c2b. After that did one bar mu then c2b.
1 ab mat.. Kipping hspu
6 rounds + 7 oh lunges
Front squat to 275 (pr by 10)
WOD with C2B, strict HSPU & 115 OH lunges = 1 lunge into round of 7
Strength:
up to 225#, failed @ 245# (PR is 235#)
Knee started hurting and didn’t get low enough, so it didn’t count. Pretty confident that I need to dramatically increase flexibility if I’m going to lift what I want to lift on the front squat.
WOD w/ 95# OHS (subbed because of knee), C2B, & strict push-ups (no confidence going up on the wall yet for HSPU)
8 rds even
Weak sauce. Ready for a new day.